Organic Runner Mom

*Disclaimer: I am not a medical doctor or Physical Therapist. Please consult with a doctor if you need more information and have an ongoing problem.

I have been struggling for months with trouble with my left shoulder. I am having a continual issue with painful muscle knots in my shoulder that are causing tightness is my left arm as well as the tightness in my back. I am a little worried that the origin of this problem is CrossFit which has worsened with my running due to the repetitive motion of the arm swing when you run.

What are muscle knots and why do they happen?

Muscle knots are actually called myofascial trigger points. They happen when the fascia in the muscle fibers tense and tighten. They can be both active and latent. When they are active they will hurt and bother you without even touching them. Latent muscle knots are painful to the touch. One of the problems with muscle knots is that they can also affect range of motion.

Muscle Knots: What are they and how to treat them #runchat #running #fitness

Tweet

The muscle knots that I am experiencing are happening in the most common place, the Trapezius muscle which is the triangle shaped muscle below your neck, in between your shoulder blades. Muscle knots can also occur in the calves, lower back, shins, and neck. Knots in the trapezius are often caused by stress, poor posture, injuries related to lifting in a repetitive motion and muscle weakness.

How to get rid of muscle knots and to make the pain go away.

Here are some things that you can due to try to get rid of your muscle knots and to alleviate the pain:

• apply a warm compress or heating pad
• apply ice to the muscle knot
• use anti-inflammatory medications
• stretch the muscles in your upper trapezius. Here is a video that may help with stretches.
• self-massage if you can reach the trigger point
• massage the area using a golf ball, tennis ball, trigger point or rubz ball by leaning against the ball against a wall and moving the ball around on the knot
• use a self-massage stick or TheraCane
• use a foam roller to massage the muscle knots.
• apply a muscle rub such as ICY HOT
• apply a warm compress or heating pad
• apply ice to the muscle knot
• use anti-inflammatory medications
• stretch the muscles in your upper trapezius. Here is a video that may help with stretches.
• self-massage if you can reach the trigger point
• massage the area using a golf ball, tennis ball, trigger point or rubz ball by leaning against the ball against a wall and moving the ball around on the knot
• use a self-massage stick or TheraCane
• use a foam roller to massage the muscle knots.
• apply a muscle rub such as ICY HOT

If none of these strategies work then you may need to see a professional for massage, trigger point release, Active Release Therapy, ultrasound or other therapies.

Do you get muscle knots? What have you found that works for getting rid of muscle knots?