A variety of massage tools and pain relief creams are available to assist with your personal massage regime. One method is to roll a tennis ball around the area while applying light pressure until you feel slight pain in the muscle knot. Using pressure, hold the ball in place for 30 seconds. Follow this procedure with other knotted muscles. A lacrosse ball also works for self-massage techniques. [2] X Expert Source Cassie WakinPain & Posture Specialist Expert Interview. 7 December 2021.
A heating pad or cold compress can alleviate some of the pain that is associated with muscle knots. Use a cooling spray in coordination with stretching. [3] X Research source
Aerobic exercises are often good for relieving muscles pain, especially ones that work your shoulders, like swimming. Any exercise that reinforces your body’s natural biomechanics, like walking and running, is a good option. [5] X Expert Source Cassie WakinPain & Posture Specialist Expert Interview. 7 December 2021. Bikram yoga (hot yoga) offers the benefits of a hot bath with the added bonus of flexibility exercises. Make sure to follow warnings. That is, hydrate before starting and remember to stay hydrated. Avoid eating a large meal for 3 hours before the class; stick to light, easily digested foods that are good sources of electrolytes, such as bananas. During the class, if you feel cramping followed by lightheadedness, dizziness, nausea, or weakness, leave the room at once and seek treatment for heat stroke. Most Bikram classes are 1. 5 hours long. Speak with the instructor before your first class. If you are not accustomed to high temperatures, your goal for your first may be to stay in the studio for the full time rather than completing the exercises with the rest of the class.
Don’t forget to check your posture even when you’re involved in a project. Activities like leaning over tables or even sitting in chairs that don’t give you enough back support can create muscle knots, too.
To use a foam roller, place it on the ground and rest your body on it over the area where your muscles feel tight. Then, slowly roll yourself across the foam roller to relieve tension.
To use a foam roller, place it on the ground and rest your body on it over the area where your muscles feel tight. Then, slowly roll yourself across the foam roller to relieve tension.
