How to Get Rid of Your Knots AT HOME
Learn How to Use a Lacrosse Ball to Decrease Your Muscle Tension!
Are you experiencing knots, or muscular tension, throughout various areas of your body?
Everyone experiences various degrees of muscle tension. Some people, however, are more prone to developing knots than others. People who suffer from chronic stress and anxiety, for example, are likely to experience a great deal of muscular tension per the body’s natural response to stress -, particularly in the shoulder/neck region. Additionally, athletes, or even those getting back into their workout regime, are also likely to experience trigger points, as extensive or new exercises fatigue the musculoskeletal system.
So what is a knot?
While there are numerous theories regarding knots, or trigger points, the most widely accepted explanation defines knots as taught hypersensitive areas within the muscle tissue that are formed due to poor blood flow per the malalignment of muscle fibers.
How can I manage my knots?
If you’re experiencing a great deal of pain and dysfunction as a result of the knots and tight musculature throughout your body – there are things you can start doing TODAY as you schedule an appointment with one of our skilled practitioners.
Our Doctors of Physical and Occupational therapy have the tools and skillset to get you back to enjoying the activities of your everyday life without pain! Our therapists have been specially trained to perform various hands-on manual techniques to address your musculoskeletal aches and pains. Some of the manual techniques you may experience at ProTailored Physical Therapy include:
- Instrument Assisted Soft Tissue Mobilization
- Dry Needling & Electro Dry Needling
- Joint Mobilizations
- Joint Manipulations
- Muscle Energy Techniques
- Active Releases of Musculature
- Cupping
Using a Lacrosse Ball to Get Rid of Your Knots
Find yourself a Lacrosse Ball!
Check out the Recommended Products page on our website ProTailored.com for a link to our favorite!
Upper Trapezius:
Keeping your back straight, push your shoulder (as close to your neck as you can get) into a lacrosse ball – use as much force as you can tolerate.
When doing this, hold the position for 30 seconds and repeat twice.
Scapular Muscles (Infraspinatus, Supraspinatus, Rhomboids, Levator Scapulae, etc.):
Place the lacrosse ball between your shoulder blade and the wall. Push your shoulder into the lacrosse ball – use as much force as you can tolerate. To add to this release – you can move your arm up and down!
When doing this, hold the position for 30 seconds and repeat twice.
Gluteal Musculature:
Place the lacrosse ball on the floor (or a seat if you are unable to get down onto the floor) and sit on the ball – applying as much pressure into the gluteal muscles as you’re able.
When doing this, hold the position for 30 seconds and repeat twice.
Biceps Musculature:
With a great amount of pressure – roll the lacrosse ball up and down the biceps musculature.
When doing this, hold the position for 30 seconds and repeat twice.
Plantar Fasciitis:
Place the lacrosse ball on the floor and push the bottom of your foot into it. Roll the ball slightly underneath your foot with a great deal of force.
When doing this, hold the position for 30 seconds and repeat twice.
Neck Muscles:
For this one, you will need two lacrosse balls! Tuck them both into a clean sock and get into a comfortable lying position. Next, you will want to place the sock beneath the base of your skull moving the balls around until you feel they are hitting trigger points – this may refer to pain in your head (this is actually very common), but hang tight! It will be well worth it!
Pro-Tip: Start on a soft surface (ie. bed/couch) and progress to a firm surface (floor) for increased pressure as you can tolerate it.
*This one is great for headaches too!
Try to rest your head on the sock for 1-5 mins at a time to effectively release the tight musculature.
*If you have debilitating tension/knots and believe you would benefit from conservative treatments – please give us a call today!