Muscle tensions - also called muscle knots that originate in the so-called "myofascial trigger points" - are very painful and can also cause some forms of migraine. Due to excessive and inappropriate exertion, stress and anxiety, they are not easy to treat. To dissolve them, continuous interventions and the use of different techniques are required according to personal needs and what is most suitable in certain situations. Additionally, you can adjust your lifestyle to prevent further episodes and learn some ways to manage pain.
Steps
Method 1 of 3: Treating Muscle Tensions
Step 1. Identify the contracted areas
Some muscle knots are painful even in the absence of pressure and, therefore, are easily found. Others, on the other hand, don't hurt until you crush them. Using your fingers, gently probe the muscles for myofascial trigger points. You may feel a knot or bump in the muscle tissue. Since they are very often located in the upper back, try starting from this area to locate them.
Step 2. Consult a massage therapist
He specializes in physical therapy and knows the best techniques to relieve muscle contractures. His job is to adequately compress the tense muscles and the surrounding areas, perceiving to what extent their tension affects the surrounding tissues and the rest of the body.
Step 3. Get a massage yourself
Often, massages performed by the hands of a professional are expensive, especially if you have to undergo several sessions. To save money, you can learn a few techniques to use on your body. Gently squeeze the muscles and rub them in circular motions. Continue all over your body, even those that don't feel tight, so you feel better overall.
You can find on the market various useful tools for performing massages and creams that, by facilitating the movements of the hands, help relieve pain. One method is to roll a tennis ball over the sore area, applying light pressure until you feel a slight pain when it hits the muscle knot. Squeeze it and hold it in this position for 30 seconds. Continue the treatment on the other contracted muscles
Step 4. Apply a hot or cold pack
Thermotherapy allows you to relax the painful areas.
- A hot water bottle or a cold pack can partially relieve the pain associated with muscle contracture.
- Use a cooling spray while stretching.
Step 5. Take a bath
A warm bath helps relax tight muscles. To further aid healing, add Epsom salts to the water. A hot shower can also be helpful, but it's not nearly as effective. In any case, if you can't do otherwise, direct the jet of water towards the sore muscles. Alternatively, try the hot tub.
Step 6. Stretch your muscles
Stretching keeps muscles flexible. Consider tai chi or yoga to combine relaxation and stretching exercises.
Step 7. Exercise regularly
Gymnastics acts on the muscles as much as massage. By exercising regularly, you can stretch them, preserve their flexibility and dissolve contractures.
- An aerobic sport, such as swimming, is often best suited for relieving muscle pain, especially those affecting the shoulders.
- Bikram yoga (also called hot yoga) offers the benefits of heat in addition to those guaranteed by muscle stretching. Stick to the rules, meaning hydrate before and during exercise. Do not overeat in the 3 hours preceding the lesson; opt for foods that are light, easily digestible and that are excellent sources of electrolytes, such as bananas. If during the session you experience cramps accompanied by lightheadedness, dizziness, nausea or weakness, leave the room immediately and try to manage the heat stroke. Typically, Bikram yoga classes last 90 minutes. Consult the instructor before starting the course. If you are not used to high temperatures, you should just stay in the room for the first few times instead of ending the session with the rest of the class.
Step 8. Try hypnosis
It is a technique that can help relax the muscles, as well as slightly relieve pain.
Step 9. Consult a physical therapist
He will be able to show you the right exercises to strengthen and stretch your muscles. It can also help you adopt a new lifestyle to prevent muscle knots.
Method 2 of 3: Change Your Lifestyle
Step 1. Upgrade your workplace
The habit of bending over the computer all day can make muscle contractures worse. Make sure that the chair has adequate back support and that the desk is at an appropriate height so that you do not assume a slouching posture. Also try to get special tools, such as an ergonomic keyboard, to help you sit properly.
Step 2. Check your posture
Stand straight with your back both sitting and standing to reduce tension in the muscles. Avoid squeezing your shoulders.
Don't forget to check your posture even when you're focused on work. If you do activities that cause you to lean over your desk or use chairs that don't provide adequate back support, muscle knots can form without you noticing
Step 3. Pay attention to the positions you take
For example, you may not notice that you are in poor posture when watching television. Maybe you lean to the side when you drive the car. All these incorrect postures can create muscle knots in the shoulders and back, so try to pay more attention to the attitudes of the body.
Step 4. Ask for help from friends and family
People who love you can warn you when you take a wrong or slouched position.
Step 5. Try meditation
It can help you become more aware of your posture, but it can also help you relax.
Step 6. Relax consciously
As soon as you feel your shoulders stiffen, relax them. Take a deep breath and slowly release the tension as you imagine pushing it off your shoulders. If necessary, repeat the exercise.
Step 7. Use a foam roller to relieve muscle tension
Try this system to relax myofascial trigger points, that is, the most tense muscle knots. They can cause pain in one region of the body or radiate it elsewhere, but the foam roller helps to dissolve contractures and regain muscle flexibility.
For proper use, place the roller on the ground and lie down with your body weight on the area where the muscles are contracted. Then, roll it slowly to relieve the tension
Step 8. Take your vitamins
A nutrient deficiency can increase the risk of muscle knots, so take magnesium, calcium and zinc supplements and eat fruits and vegetables.
Step 9. Try Cognitive Behavioral Therapy
It doesn't eliminate contractures and pain, but it can help you manage chronic pain associated with certain attitudes. Also, if you need to increase physical activity, cognitive-behavioral therapy can encourage you to move more.
Method 3 of 3: Manage the Pain
Step 1. Undergo transcutaneous electrical nerve stimulation (TENS)
This technique uses low-voltage electrical current to relieve pain. It is a procedure that can be performed by a healthcare professional or using a special appliance for home use available at the pharmacy. Just place the two electrodes on the sore area and the tool sends the current.
Step 2. Take an anti-inflammatory
Relieves pain and any swelling in the affected region.
Step 3. Ask your doctor if he can give you an injection
Doctors can inject specific drugs into myofascial trigger points for pain relief. Often, the use of a local anesthetic is necessary.
Advice
- Don't forget to check your sleeping positions as they can cause muscle knots.
- If you have been sitting for an hour, get up at least once to move. Stretch your arms and legs.
