Muscle Knots in the Back, Shoulders, and Neck: Symptoms, Causes, and Treatments

Muscle Knots in the Back, Shoulders, and Neck. (Image Source: Shutterstock)

Muscle Aches: Minor or Serious?

Everyone who goes to the gym understands: you’re going at it on free weights or on a machine or indulging is some good cardio, and then suddenly you feel a sharp pain as a knot forms seemingly instantly. Your muscle feels like it is literally bunching up into a tight ball. It can be so painful you stop moving instantly, and maybe drop whatever you are holding.

Self Massage or Myofascial Release For The Neck — Triggerpoint

Muscle Knots in the Neck Should Not Be Ignored

Any time your neck is not comfortable it can affect your posture, and bad posture can lead to serious injury. But it’s not just your neck that’s important. Muscle knots in the shoulders or back can also impact your posture and lead directly to knots, cramps, or more serious injuries to your neck. Everything in your body is connected, and if you ignore small problems, they can create discomfort that discourages you from exercising. They can even lead to serious injuries, especially if strength training is a part of your program.

Fix Muscle Aches and Protect Muscle Tissue

Once you have muscle knots, it’s going to take time to fix them. Adequate rest is important. If you can stop doing the activity that caused the knot in the first place, then take a break. Alternating hot and cold therapy will help the muscles return to their proper shape and position. A cold pack and heating pad are good for this, but saunas and hot baths can help, too, especially if you alternate with a cool dip or a cold shower.

Stay Hydrated

In addition to posture exercises, there are a lot of little things you can do to help prevent muscle knots. One of the easiest fixes is to drink a glass of water. Proper hydration won’t fix a knot that has already formed. But, the effects of dehydration can be disastrous. Therefore, stay on top of your hydration to reduce the number of knots you get.

Staying Hydrated Can Reduce The Chances of Getting Muscle Knots (Image Source: Pexels)

Consume a Healthy Level of Vitamins and Minerals

Nutrition is also important. If your diet is poor in potassium, magnesium, and calcium, then you will be more likely to get cramps and knots. By simply adding in a few healthy snacks into your rotation, you can get enough of these vital minerals, and start a trend of better overall eating.

Eat Healthy Snacks To Get Enough Vitamins and Minerals (Image Source: Unsplash)

Try Meditation

Meditation and adequate sleep will also help. Excess stress is a risk factor for cramps and knots. If you get enough sleep and spend some time meditating each week, you can help stop cramping before it starts.

Try Meditation To Reduce Stress and Risks of Getting Cramps and Muscle Knots (Image Source: Pixabay)

Don’t Forget to Stretch

Sitting is the new smoking. Therefore, if you have a sedentary job or spend a lot of time on a computer, take regular breaks and do stretching exercises. Not only will this help reduce cramping and knots, but it will also help with eye strain and possibly protect against serious conditions like carpal tunnel. Don’t just stretch your shoulders and neck. While you’re at it, also stretch your pecs, hips, and other areas.

Stretch Regularly To Reduce Cramps and Knots (Image Source: Unsplash)

Try Massage Therapy

Massage therapy isn’t just for elite athletes. It is another great way to avoid cramping. It will help you relax in general as well.

Getting Massage Therapy Can Help Avoid Cramping (Image Source: Unsplash)

You Can Reduce Workout Related Knots and Cramps

Your neck, shoulders, and back are vulnerable to knots and cramping, but if you take proper precautions you can keep occurrences to a minimum and help ensure they are minor annoyances instead of serious injuries.



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