How to Make Knots Go Away

Muscle spasms can result from too much exercise.
Muscle spasms can result from too much exercise. (Image: Jupiterimages/Goodshoot/Getty Images)

Muscle spasms cause a "knot" to form in the muscle belly. This knot feels like a hard ball and is painful when pressed on. It can also limit range of motion in nearby areas of the body. Muscle spasms are caused by overuse or over-stretching a muscle, or can be part of an underlying medical condition like poor circulation. The risk of developing a muscle spasm increases with a dietary deficiency of magnesium, calcium or potassium. Several things can be done to treat a muscle spasm.

Limit physical activity as much as possible to rest the injured muscle.

Apply heat to the knotted muscle for 20 minutes at a time several times per day. Make a hot pack by pouring two pounds of dry rice into a long cotton sock and knot the end of it. Place the sock in the microwave for 30 seconds on high. Add time in 15 second intervals until the sock is hot. Lay it on the injured body part. Use additional layers of towel to prevent burns.

Gently stretch the area with the knotted muscle. Hold it in a stretched position for 30 seconds and repeat 3 times. Do this several times throughout the day.

Massage the knotted muscle to relieve tension. Use your fingertips to gently apply downward pressure and move in circles over the tight area. This will increase blood flow to the area and decrease pain. Do this for several minutes at a time until the muscle feels better.

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