Loosen Up Your Muscles!
Anyone catch the article in the New York Times this week about reducing muscle knots? It was written by Danielle Friedman: “Muscles in Knots? Here’s How to Loosen Them Up” The author got a lot correct, but I don't think the article was complete.
First off, I like how she explained about how "desk dwelling“ leads to muscle knots or, using the more technically accurate term, myofascial restriction. Of course, you do not have to be at a desk for the sitting position to take it’s toll on your muscle happiness. Recliners or sitting in other chairs can be just as bad. It is the stasis, or, lack of movement that is unhealthy for all of our tissues, not just our musculature, and affects biologic processes in our bodies as well. Though computer use often leads to poor posture and that adds to the problem.
Furthermore, it is important to realize just how damaging lack of movement can be for our bodies. Studies performed on people undergoing bedrest have shown that rapid and serious effects occur. Of course, bedrest is an extreme example but the simple fact is that our bodies are designed to MOVE not sit for entertainment or work! A study performed by Selina M. Parry and Zudin A. Puthucheary found “prolonged immobility is harmful with rapid reductions in muscle mass, bone mineral density and impairment in other body systems evident within the first week of bed rest, which is further exacerbated in individuals with critical illness”.
But there are many other ways that “muscle knots” can happen, namely, looking down at your phone. This causes something known as text neck syndrome. Please refer to my newsletter/blog titled “Text Neck Syndrome” and dated January 27, 2024 for further information on this very common syndrome.
I like the quote cited in the article by Dr. Josh Goldman about “the aggressive load” that is placed on the body when you are bending at the neck for long periods of time. Yep! It’s a very heavy monkey on your back by the time you are fully bent at the neck, chin to chest!
The article goes on to explain that “when muscles are overtaxed, they can become damaged, causing certain points to shorten or tighten - and stay that way”. Friedman goes on to accurately and succinctly write that “some researchers believe the surrounding tissue, or fascia, thickens and becomes less elastic, creating a dense ball. They theorize this may lead to decreased blood flow and fluid in the area, as well as inflammation.
When tackling the topic of how to get rid of muscle knots, heating pads and ice packs are suggested as well as stretching, massage, and needling.
I have found in my years of practice that heating pads and ice can be effective. Even more effective often is the contrast treatment of using heat for 10 minutes, then immediately icing for 10 minutes. I have relieved my own neck restriction with this technique. It’s always worth a try. The bottom line is that not ANY one technique works for EVERY myofascially restricted area.
Stretching, if performed in a specific fashion, with a “Proprioceptive Neuromuscular Facilitation” technique called “contract-relax” can often be effective reducing or even eliminating myofascial restriction. Sometimes relief of restriction is only temporarily yet sometimes it has lasting effects. Using the muscle being stretched during the stretching interval can improve the outcome as well. Check out my newsletter/blog detailing this technique titled “Stretching For Results” on January 29, 2024.
I agree with the author when it comes to massage that it’s effects are often temporary. Though when followed by, or combined with movement, relief can be more lasting. Actively using the muscle while it is massaged can increase effectiveness as can using that muscle group after massage. Using self massage techniques to keep the tissue more supple may help, too.
Unfortunately, Physical Therapists are not permitted to perform dry needling in Hawaii. Additionally, there are many other helpful techniques that are not mentioned in the article.
One very effective and fast option is cupping. See my “Cupping Therapy” newsletter/blog for more details of this Super-effective method of relieving myofascial restriction.
Also, the “Strain-Counterstrain” technique can be incredibly effective and SOOOO gentle!!! And the list of effective techniques goes on including Trigger Point Therapy, Joint Mobilization, Muscle Energy Techniques, Ultrasound Therapy and sometimes relief of muscle knots can resolve with Clinical Neurodynamics. We are all unique and will respond to different techniques. That is one of the things that sets me apart from other PTs: I have a VAST technique arsenal and have now honed my instinct for choosing which technique should work for YOU!