How to Get Rid of Muscle Tightness or Knots

Muscle knots and muscle tightness can be very painful, resulting in discomfort and the inability to perform athletic workouts or even daily tasks. The term most often associated with muscle discomfort due to knots or tightness is Trigger Point. Below are some easy steps to help you reduce pain in Trigger Points, and get your muscles back to normal quickly.

Difficulty: Easy

Instructions

Things You'll Need:

• Foam Roller

1. The first step is to determine exactly where the pain from your Trigger Point is. Massage lightly around the sore area, and feel around for a knot or the point that is most painful. You can then start applying pressure with a single finger for 30 - 60 seconds, then release. Do this 2 - 3 times, and then repeat throughout the day until the knot softens up, and the toxins from the Trigger Point is released.

2. 
    
   Typical Foam Roller

   To further reduce muscle soreness and pain from a Trigger Point, you will need to purchase an inexpensive foam roller. Generally, foam rollers cost between $20 - $40. They can be used as an alternative to deep tissue massage, and you have the flexibility to use them whenever you need.

3. The foam roller can be used to massage the thigh area, IT Band (outside of thigh), the calf muscles, groin area, and lower/upper back. Your body weight is used to apply pressure on the muscles with the foam roller against the ground. Lie on top of the foam roller with the muscle you need to massage directly on top of the roller. Lift feet off the floor, balance the muscle directly on the foam roller and use your hands on the floor to balance. Gently roll back and forth. If you hit a sore spot or Trigger Point, hold at that point for 30 seconds, and then continue to gently rolling back and forth. The foam roller should be used twice a day until the area is no longer sore.

4. For proactive measures to prevent injury, it's good practice to use the foam roller 2 - 3 times a week. This will help keep your muscles flexible and free from knots.

Resources

• Full Round Foam Roller
• The Trigger Point Therapy Workbook
• Electronic Muscle Massager & Personal Toner
• Trigger Point Self-Care Manual

[sherryeam]

on 4/1/2009 This is a great idea. I have done this with tennis balls but this sound good to.