5 Simple Ways To Relieve Muscle Knots In the Neck

5 Simple Ways To Relieve Muscle Knots In the Neck

Do you have a knot in your neck? If so, you’re not alone. A lot of people experience muscle knots in their neck at some point in their lives. In this blog post, we will discuss five ways to get rid of that pesky knot!

First, what is a muscle knot?

A muscle knot is a small, hard, sensitive area within a muscle or muscle group. It can feel like a lump or nodule and is usually the result of muscle overuse, tension, or minor injury. Knots can occur anywhere in the body, but are very commonly found in the shoulders, neck, and lower back. While they are often painful, muscle knots are not usually a cause for concern. However, if the pain is severe or persistent, it may be indicative of a more serious problem, and it may take longer to improve.

Muscle knots in neck are common, and can be caused by a number of things, including poor posture habits, muscle fatigue, or muscle tension. These muscle knots can be painful and cause headaches, neck pain, and muscle spasms. While muscle knots in the neck usually go away on their own within a few days, there are things you can do to speed up the healing process. You can try massaging the muscle knot with your fingers, use a heating pad or ice pack to reduce inflammation, and stretching to release the muscle tension. If the muscle knot is still causing pain after a few days, you may need to see a doctor or physiotherapist for further treatment.

And here are…

5 simple ways to relieve muscle knots in the neck

1.) Apply heat/ice

Applying heat to the area can help to increase blood flow and loosen the muscle fibers. Alternatively, applying ice can help to reduce inflammation and dull the pain. For best results, choose the one that gives you the most amount of relief. If you do not find much of a difference, then alternate between heat and ice treatments several times a day.

Heat vs Ice courtesy of Insync Wellness. (Read the caption)

2.) Trigger point self-massage

While traditional massage can help to relieve muscle tension, it is often not enough to completely resolve the issue. Trigger point massage is a type of massage that specifically targets muscle knots. By applying pressure to these knots, trigger point massage can help to release the muscle tension and improve range of motion. In addition, trigger point massage can also help to improve circulation, which can release tension. As a result, trigger point massage can be an effective way to relieve muscle knots in the neck and shoulders.

3.) Neck stretches

Completing neck stretches are a great way to relieve tension, improve local circulation and correct postural issues when dealing with neck pain. See below for some commonly prescribed stretches!

  • Side neck stretch: Tilt your head to the side, bringing your ear towards your shoulder. Use the hand on the side you are stretching towards to apply gentle pressure to your head, increasing the stretch. Hold for 15-30 seconds and repeat on the other side. 
  • Chin tuck: Tuck your chin into your throat as if you are trying to make a double chin. Your head should move straight backwards and not tilt upwards or nod downwards. Hold for 2-3 seconds and then repeat

What causes neck pain courtesy of ADM Ottawa Physiotherapy. (Read the caption)

4.) Myofascial release therapy

Myofascial release therapy is a type of massage that targets these knots. The therapist will apply pressure to the knot, which helps to release the muscle tension. This can provide relief from pain and help improve range of motion. In addition, myofascial release therapy can help to prevent muscle knots from forming in the future. By targeting the areas of muscle tension, the therapist can help to lengthen and loosen the muscle fibers. This can reduce the chances of the muscle knotting up again in the future.

What is myofascial release courtesy of Human Integrated Performance. (Read the caption)

5.) Physiotherapy

Physiotherapy can be an effective way to relieve muscle knots and prevent them from coming back. The therapist will use various techniques, such as massage and stretching, to release the knots and improve range of motion. In addition, the therapist may also provide exercises and guidance on proper posture habits to help prevent the knots from returning. If you are dealing with muscle knots, don’t hesitate to book an appointment with a physiotherapist. With their help, you’ll be feeling better in no time.

Now once you relieve the muscle knot it’s important to know how to prevent them from coming back.

In addition to regular stretching and exercising, practicing good posture habits can help prevent muscle knots from forming. Also, be sure to avoid repetitive or strenuous activities that may strain the muscles. For example, if you are sitting for hours and hours on end, it is going to create tension in your neck muscles. Remember to take sitting breaks to give your muscles a break from being tense or overworked. Finally, staying hydrated and getting enough sleep can also help keep your muscles healthy and prevent knots from forming. By taking steps to prevent muscle knots, you can avoid the pain and discomfort that they cause.

In summary, there are several ways to relieve and prevent muscle knots in the neck. These include heat or ice treatments, trigger point massage, stretches, myofascial release therapy, and physiotherapy. Remember to also practice good posture and avoid repetitive strain on the muscles in order to prevent future occurrences of muscle knots. With these steps, you can say goodbye to painful knots in the neck and shoulders.

If you’d like to find a physiotherapy clinic near you to help with neck muscle knots you can click the “find a clinic near me” button on this page.

Benefits of massage therapy courtesy of Rebound Sport and Spine. (Read the caption)

Book Your BACK NECK SHOULDER KNEE ELBOW HIP WRIST FOOT Pain Consult

This appointment is your opportunity to tell us what hurts and discover whether physiotherapy or chiropractic care is a good fit for you! During this session, you will talk with a physiotherapist or chiropractor on a phone call (or online) and create the right care plan specifically for your pain. There is no obligation on this session is to find out whether physiotherapy or chiropractic care can help you getting back to doing the things you love in life.

Frequently Asked Questions

There could be a few reasons for this. It could be that you are not properly targeting the knot with stretches or massage, and as a result it is not fully releasing. Keep trying different techniques and seeking help from a professional if needed. It could also be that the muscle knot is being caused by an underlying issue, such as poor posture habits or a repetitive strain injury.

This can vary, but typically a muscle knot will begin to improve after a few days of treatment and should be fully resolved within a couple weeks. However, if the underlying cause is not addressed it is possible for the muscle knot to return.

 

Some common causes include poor posture habits, repetitive strain injury, stress or tension, dehydration, and lack of proper stretching and exercise. It is important to address any underlying issues in order to prevent excessive muscle knots from occurring.

About Taylor Sipos

Taylor is a physiotherapist at The Orthopaedic Therapy Clinic located in Toronto, Ontario. He treats patients with various musculoskeletal conditions using patient education, exercise therapy, manual therapy and acupuncture. His treatment philosophy involves giving his patient’s the means to self-manage their injuries. He does this through reassurance, education and health promotion. Taylor uses the same principles as a patient educator at Pain Hero. He aims to provide you with high-quality, easy to understand information to teach you about your condition and how to improve it.

Medical Disclaimer:

The information presented in this blog post is for educational purposes and should not be interpreted as medical advice. If you are seeking medical advice, treatment or a diagnosis, consult with a medical professional such as one suggested on this website. The Clinic Accelerator Inc. and the author of this page are not liable for the associated risks of using or acting upon the information contained in this article.

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