Muscle knots are painful, hard nodules of tightened muscle fibers that feel bumpy to the touch. When pressed, they can send sharp pain radiating across the body.
They most often occur in areas of high stress such as the back, neck, shoulders, calves, and shins.
Common Causes of Muscle Knots
- Poor posture
- Injury to the body
- Psychological stress
- Joint and ligament problems
- Lack of sleep or fatigue
- Poor nutrition
- Dehydration
- Prolonged standing, sitting, or squatting
5 Ways to Relieve Muscle Knots
- Use an ice pack or heating pad
Cold and heat can relax tight muscles, reduce swelling, and relieve tension. Keeping a heating pad or ice pack handy can help prevent knots from worsening. - Do light stretching and exercise
Gentle stretching, yoga, and breathing exercises improve blood flow, reduce stress on muscles, and help release tight nodules. - Eat the right foods
Nutrition plays a role in muscle health. Foods like berries, eggs, milk, fish, broccoli, pomegranates, turmeric, and green tea provide nutrients that support tissue repair and stress reduction. - Visit a chiropractor for acupuncture or massage therapy
Chiropractic care offers targeted solutions for muscle knots.
– Acupuncture relieves muscle stress, stimulates endorphins, and reduces tightness.
– Massage therapy provides full-body stress release, improves circulation, and helps untangle muscle knots.
Regular chiropractic sessions (weekly or bi-monthly) can prevent recurring muscle tension. - Try self-massage
Gentle self-massage can provide cost-effective relief. Press firmly on muscle knots and move in circular motions. Foam rollers or ergonomic massage tools can also help.
Note: Be gentle with the neck, or consult a chiropractor for safe care.
Chiropractic Care for Muscle Knot Relief
At Dixon Chiropractic, Dr. Ashley Dixon has extensive experience helping patients reduce pain and tension from muscle knots. Contact us today to schedule an appointment and experience lasting relief.