Content

• To step
• Part 1 of 2: Relaxing muscles at home
• Part 2 of 2: Getting professional help for your muscle knots
• Tips

Tense muscles can occur in both physically active and non-physically active people. Doing the same movements repeatedly (such as throwing a ball) can cause muscle fibers to contract and become hard. It feels like there is a knot about the size of your thumb under your skin. The muscles in your shoulder, especially those attached to your neck (such as the trapezius muscle), can also contract and become tense if you lean forward too long (such as at the computer), or if you experience a lot of stress. Whatever the cause, you can take the tension out of your muscles by caring for it at home or with the help of muscle and skeletal specialists.

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Part 1 of 2: Relaxing muscles at home

1. Do some light stretching. The hard knots in muscles are really just chronic tensions caused by repetitive movements or postures that cause muscles to contract for a long time. Muscles are made to contract briefly and then completely relax. But if you keep doing the same movements all the time (during exercise, lifting weights, cleaning, etc.) or if you maintain the same posture all the time at work, for example, this will tighten muscle fibers and keep them contracted. That's why stretching exercises work so well against tense muscles. They relieve tension, improve blood flow and improve flexibility. In general, you should hold the stretch for 30 seconds (without any extra movement) and do it at least three times a day until the muscle is relaxed and it is no longer bothering you.
   • Do this exercise while standing or sitting upright. Grab the elbow of your other arm in front of your body with your hand. Then slowly pull your elbow up past your chest until you feel a pull in the shoulder above that elbow. Keep your shoulder relaxed and down and don't pull it towards your ear. This stretch is very good for the outer and back muscles in your shoulder.
   • Do this exercise while standing or sitting upright. With one hand, grasp the wrist of your other arm behind your back (the wrist of the shoulder where the knot is in). Now slowly pull that wrist down until you feel a good stretch in your shoulder.This exercise is very good for the muscles in your shoulder that are attached to your neck. To stretch your shoulder further, you can place your ear on your other shoulder while stretching.
2. Use a massage machine. Finding a tight knot in your shoulder is not very difficult. The knot feels harder than the rest of the muscle around it, and when you put pressure on it, it usually feels painful. Unlike with acute muscle injuries, there probably won't be any signs of swelling or inflammation, nor is it usually red. So feel in your shoulder and find the knot. These nodes are also called trigger points. Once you've found the knot, you can hold a vibrating massage machine against it for about five or ten minutes. Then feel if the knot is still there. Sometimes you have to exert more pressure or hold it longer before you notice it.
   • Although massage machines are for sale in many stores and are usually not very expensive, you can also use a wooden massage machine if you prefer. This is more work for you, but they are also usually cheaper than electric massage machines.
3. Use a tennis ball. If the knot is closer to your shoulder blade and more difficult to reach with your hands, you can also place a tennis ball on the floor and roll on it. Place the tennis ball exactly under the knot and lie on top of it for about five minutes. This may be uncomfortable at first but after a while the knot should slowly pull away.
4. Use moist heat. As mentioned earlier, muscle knots are chronic and not acute. Usually nothing is inflamed and you should not experience a stabbing pain as is the case with acute injuries. That is why you should not cool muscle knots with ice. You want a better blood flow. Instead, use moist heat. Moist heat warms up the soft tissue (muscles, tendons and ligaments) and increases blood flow. This can help with chronically tense muscles and muscle knots. The best way to get moist heat is with, for example, a cherry stone or a bag of other seeds or grains. You can heat this in the microwave and sometimes it even contains essential oils. Heat the bag in the microwave for about two minutes and then tie it up to the knot at least three times a day for about 15 minutes.
   • Exposing yourself to moist heat before exercising can reduce muscle pain and tension and enhance muscle growth.
   • A warm bath is a good source of moist heat. Add some Epsom salt (also called English salt or Epsom salt and very rich in magnesium) so that your muscles can relax even more.
   • Avoid dry heat such as from a heating pad. This dries out soft tissues and increases your risk of injury.
   • If your fitness club has a steam bath, you can also use it. This is also a great source of moist heat.
5. Use medications. Muscle relaxants can help with muscle knots because they release tension in muscles. But when you take these drugs orally, they work all over your body, not just your shoulders. This can cause muscle relaxants to cause strange feelings. They reduce the contraction of muscles throughout your body. If your muscle knot is very bothering you can also use anti-inflammatory painkillers such as ibuprofen or aspirin. These can be more effective and you have fewer side effects.
   • Some of these medications are not good for your stomach, kidneys and liver, so it is best not to take them for longer than two weeks at a time. Whatever medicine you choose, always take it if you have a full stomach.
   • Always follow the instructions in the package insert and ask your doctor about dosages.
   • You can also use an analgesic cream such as Voltaren emulsifier directly on the painful area.
6. Take a look at your workplace. If your muscle knot is not caused by sports or training, you can see if it might be your workplace. For example, a wrong position or position of your computer, desk or chair can cause a burden in your shoulders, neck and upper back (between your shoulder blades). When sitting at your desk and looking straight ahead, your eyes should be on the top third of your monitor, your forearms should be parallel or nearly parallel to the ground and supported by good armrests while you are typing, your elbows should sit close to your sides and your feet should be flat on the floor.
   • If the height of your arm is too high or too low, you have a higher risk of problems with your shoulders.
   • In order not to overload your shoulders, you should not do too much work above your head. For example, use a ladder.
   • Don't clamp your phone between your shoulder and ear. Use earphones or put your phone on the loudspeaker.
   • If you spend a lot of time in the car for work, this can also be the cause of your shoulder pain. Try to keep your hands low on the handlebars with your palms down.

Part 2 of 2: Getting professional help for your muscle knots

1. Get a professional massage. If a massage machine or tennis ball isn't working, consider getting a professional massage. A massage for your deep tissue is very helpful against chronic tensions and knots in your muscles. Namely, it reduces cramps and tensions, it increases blood flow and it relaxes well. Start with a 30-minute massage that focuses on your shoulders and the muscles around them (your neck and upper back). Let the therapist go as deep as you can get.
   • The therapist may also be able to do a trigger point massage. This means that the therapist knots his thumb or the tip of his elbow so that the muscle fibers relax. This can hurt but is effective so rely on your therapist's knowledge and experience.
   • Always drink plenty of clean water immediately after a massage so that all waste products are flushed out of your system immediately. If you don't do this, you may suffer from headaches and muscle pain the next day.
2. Consider acupuncture treatment. Acupuncture is a very old healing technique in which thin needles are inserted into specific places. This is to try to reduce pain and speed up the healing process. The treatment is not painful because natural painkillers are released in your body (endorphins). A treatment usually takes about 15 to 45 minutes for problems with your muscles or skeleton. Acupuncture can help very well against shoulder complaints. Especially if you do it right after you discover the symptoms.
   • A single acupuncture treatment may not solve your entire problem. Try it at least three times before determining whether it works or not.
   • Keep in mind that the acupuncture points that help with shoulder pain may not all be in your shoulders. They can be spread all over your body.
   • Acupuncture is practiced by many different healers. Always make sure you have a good one and consult with your insurance to be sure.
3. Make an appointment with a chiropractor. Chiropractors are muscle and skeletal specialists who focus on creating normal movement in your muscles and the joints of your spine and surrounding areas such as your shoulders. If your muscle knot is closer to your neck or shoulder blade, there is a very good chance that your upper back is affected as well. A chiropractor is trained in techniques to stretch tense muscles, loosen knots, and adjust joints. Adjusting joints is often accompanied by creaking noises, but this does not hurt. When a joint is adjusted, all the muscles around it relax immediately.
   • While your knot may be gone after a treatment, it usually takes multiple treatments to get real results.
   • Joint adjustments are also performed by other healers such as osteopaths, doctors and physiotherapists.
   • Not all insurance policies cover chiropractors. You may therefore have to pay for this yourself.
4. See a physical therapist. If everything you've tried on your own, acupuncture and a chiropractor aren't helping and you still have muscle knots, it might be a good idea to seek treatment from a physical therapist. Your doctor can refer you to a physical therapist who can give you stretching and strengthening exercises to solve your shoulder problems. The therapist can use machines, weights, elastics, or exercise balls to strengthen your shoulder so that it can withstand the loads it has to endure.
   • Physical therapists can also use sound waves (ultrasound) or electrical muscle stimulation as needed.
   • If you really suffer from chronic shoulder problems, it may be necessary to really work on it with a physiotherapist two to three times a week for about 4 to 8 weeks.
   • Swimming, rowing, push-ups and pull-ups are good exercises for strengthening your shoulders.

Tips

• To avoid shoulder problems, avoid carrying bags that do not distribute weight evenly. Use a normal backpack with soft straps.
• Yoga can help stretch and relax tense muscles.
• If your shoulder problems get worse and it hurts a lot, make an appointment with your doctor.