![]() Don’t force yourself into any positions or do anything that causes pain.įor best results, hold stretches for at least 30 seconds, and release the stretch slowly to reduce your risk for injury ExerciseĪerobic exercise may help to relieve muscle knots. Be gentle with yourself while stretching. Gentle stretching that elongates your muscles can help you to release tension in your body. This may include sleeping longer than usual or lying in a comfortable position using pillows to support your body. Dedicate as much time as possible to relaxation. Take a break from any activities that are causing the knots, or that increase your pain or discomfort. RestĪllow your body to rest if you have muscle knots. Following are some things you can do to help break up the knots and find relief. To get rid of the knots, you’ll need to break up the knotted tissue and calm inflamed nerves. You may also experience stress, anxiety, and depression, and have difficulty sleeping. Muscle knots can cause symptoms in areas outside of the muscles, including: The affected area may even become inflamed or swollen. It could also feel tight and contracted, even when you’re trying to relax, and they’re often sensitive to the touch. When you touch a muscle knot, it may feel swollen, tense, or bumpy. ![]() Muscles knots can cause aching sensations and pain in your muscles and joints. ![]() They often show up in your gluteal muscles, too. Muscle knots can occur anywhere in the body, but they’re usually found in your back, shoulders, and neck. They can be caused by:ĭehydration, unhealthy eating habits, and stress and anxiety may also contribute to muscle knots. Muscle knots are also known as trigger points. These tense muscle fibers can cause pain in other parts of the body when touched. Muscle knots are hard, sensitive areas of muscles that tighten and contract even when the muscle is at rest. ![]()
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