Knots, unravelled. Why we get back, shoulder and neck pain.

What are those painful and annoying “knots” in our muscles and how can we manage them?
 
Although it is common for us to experience the uncomfortable sensation of tight muscles, it doesn’t make it normal.  Bands of hardened muscle usually hold within them extremely tender spots, which can bring about local pain and referred pain (a pain that is felt in a part of the body which if different that its origin). These spots are known as “myofascial trigger points” or TrPs
 
A TrP is made up of many so-called contraction “knots”. It can become quite complicated as to why these knots occur, and there has been confusion over their cause, but it appears that researchers have come to a general consensus. The knots are thought to be caused when individual muscle fibres are shortened and become permanently contracted, hence, contraction knots.
 
Although these individual knots are relatively small, they can be painful and problematic. When the small contractions knots pull on the surrounding muscle fibres, this generates small taut bands of muscle. Some are “active” TrP and are always tender and when pressed refer pain elsewhere. TrPs in the neck or shoulder can cause:
 

• Tension headaches
• Back pain
• Neck Pain
• Arm pain

A Trp can also be “inactive” or latent, these are only tender when palpated, this can be why patients don’t realise it’s there until we find them.

 
What Causes TrPs?
 
There are a variety of factors that can cause these painful TrPs to occur such as:
 

• Poor posture, from sitting at a desk all day
• Injury to tissue from heavy lifting or overuse
• Repetitive strain injuries
• Sitting for extended periods
• Stress and tension, both emotional & mental
• Injury to muscles; strain, sprains, tears etc.

 
 Care advice and prevention:
 
If left untreated the pain can persist and could become more of a chronic condition, which in the long run will take longer to heal. In essence what we need to do is to increase lymphatic drainage, circulation & blood flow to the area, which will bring in fresh oxygen and take away waste products. If you act early, you may be able to treat yourself at home with techniques such as:
 

• Stretches
• Applying warmth, using warm baths & showers to
• Pressure; hands, where they can reach and a tennis balls against the wall for areas like you upper back and shoulders
• Keeping hydrated; drink plenty of water to help flush out waste products

 
If the pain persists or you feel it is getting worse then there are other options for you:
 

• Massage Therapy will work to stretch the fibres and encourage them to refrain from being contracted. It will increase blood flow and break down adhesions. It may not be as relaxing as a beauty massage and it shouldn’t be too painful
• Acupuncture, this works brilliantly when you feel that massage it too much on those painful TrPs. It may sound counterintuitive, but if done by a fully licensed Acupuncturist, it should be mostly painless and is great at encouraging TrPs to release.  

 
Something called “muscle memory” means that when muscles have become tight for whatever reason, they learn to stay tight. As with any treatment, be it self-care or with a professional, the key is consistency. TrPs will eventually release if you keep going.
 
Tips to keep TrPs at bay:
 

• Keep moving, don’t sit in the same position for long periods
• Yoga/Pilates and regular stretching
• Exercise regularly to encourage circulation

 
If you have any questions about this blog or anything else let me know, thanks for reading!
 
07906 306228

rachelhemblade@gmail.com

{Image courtesy of http://www.southcountyhealth.org/ ]