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Getting Rid of Muscle Knots

By Sara Butler

Everyone gets knots in their muscles – even the chiropractor! Many people get them as a result of sitting for too long in front of the computer, not changing position for hours at a time. This leads to stiffness and tension that impacts the muscles in the shoulders and neck, which often land you on the chiropractor’s tables. There are things you can do to help prevent muscle knots before they become a problem for you. Here are a few tips to get you started.

What Causes Muscle Knots?

At the end of the day, muscle knots are the product of overworked muscles that are unable to relax. This results in muscle fibers that become tangled and form a knot you can often feel. These knots cause problems with oxygen and nutrient delivery to the muscles and cause discomfort and pain for you. Sometimes muscle knots go away on their own, but in many cases, steps need to be taken to loosen the muscle and resolve the pain.

Prevention of Muscle Knots

There are many things that contribute to muscle knots. They include:

  • Dehydration – If you’re not drinking enough water per day, then it can make you more prone to developing muscle knots. Limit the amount of coffee and alcohol you drink, since they can dehydrate you, too. Carry a water bottle with you and sip from it all day long in order to help you stay hydrated throughout your day – it’ll eventually become a habit to drink!
  • Lacking in nutrients – If you don’t eat a diet with enough vitamins and minerals, then you are at a higher risk of developing knots. You need potassium, magnesium, and calcium in your diet in order to keep the muscles healthy and functioning well.
  • Lack of exercise – Not getting enough movement in your day also creates tension in the muscles that lead to knots. Remember, your body is built to move. You need to move, stretch, and lift daily in order to keep your muscles flexible and healthy. Exercise also helps to relieve muscle tension, so get your body moving for at least 30 minutes most days of the week.
  • Improper posture – Slouching at your desk or in your recliner while you check Facebook is bad for your muscles and contributes to the formation of muscle knots. Make sure to practice good posture to combat muscle knots before you start.

If you have a muscle knot causing issues for you, make sure your chiropractor is aware of it!

To learn more about your health and wellness, see your local chiropractor at The Joint Chiropractic in Houston, Tex.


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