2

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How to get rid of muscle knots?

Answered on August 19, 2014
Created October 22, 2011 at 2:58 AM

Are there paleo specific diets or exercises people can use to prevent and get rid of muscle knots? I could seek treatment from a massage therapist but they are currently out of my budget.

072fd69647b0e765bb4b11532569f16d

(3717)

on October 23, 2011
at 02:02 AM

Stick to roll the quads while sitting? I need some knee help, especially post-squat WOD when I'm sitting at my desk. Rolling on a pvc while in a shirt, tie and slacks gets a funny look or four (although I have done it).

3193ead7a301b741aafa193c4476edea

(213)

on October 22, 2011
at 09:30 PM

+1 for the PVC. I also use a plain wooden stick for the knees, works great. Hurts like hell, but takes out the knots and keeps out the injuries.

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8 Answers

2
0dbd7154d909b97fe774d1655754f195

(16131)

on October 22, 2011
at 03:26 AM

The foam roller was a great suggestion. I have one and love it. But if you don't have that use a tennis ball. Lie on it. Roll ui up and down your back against a wall. It can be intense, so work slowly at first.

The next thing is epsom salt baths and /or magensium oil rubbed into the tight area. The mag has a muscle relaxing effect. It works orally as well, many take Natural Calm. But that's mag citrate and for some that give awful bathroom times.

1
072fd69647b0e765bb4b11532569f16d

(3717)

on October 22, 2011
at 09:20 PM

If you want to get in deep, I'd skip the foam roller and go straigh to a 4" pvc pipe. Go to Home Depot or Lowe's. It will cost you about 5 bucks. You might want to cry or throw up at times while using it, but the knots go away. The lacrosse balls work great too.

072fd69647b0e765bb4b11532569f16d

(3717)

on October 23, 2011
at 02:02 AM

Stick to roll the quads while sitting? I need some knee help, especially post-squat WOD when I'm sitting at my desk. Rolling on a pvc while in a shirt, tie and slacks gets a funny look or four (although I have done it).

3193ead7a301b741aafa193c4476edea

(213)

on October 22, 2011
at 09:30 PM

+1 for the PVC. I also use a plain wooden stick for the knees, works great. Hurts like hell, but takes out the knots and keeps out the injuries.

1
5139b8189a2286f2f69425128ccb764c

on October 22, 2011
at 12:27 PM

Jonathan, I have used the Theracane for several years. It works great on all trigger points.

http://www.theracane.com/

1
D0501f0cc09c961a06c3d188361e7b07

on October 22, 2011
at 03:16 AM

Mobility WODs, google it because I'm lazy and won't copy/paste.

Foam rollers, lacrosse/tennis balls, and yoga help me.

I just did Bikram yoga, don't do that unless you have proclivity toward the smell of feet/armpits/onion.

0
Da056bc65a3e6e72c842750dcf93313a

on September 11, 2012
at 03:26 AM

Try lutein. It is cheap, $20 per month for 3 - 6 mg pills. Works better than foam rollers, acupuncture, massage therapy, tennis balls, etc. Tried them all and the relief is temporary. For some unknown reason lutein works for me.

0
36015f7365538d2006024bfdb60e4c15

on October 22, 2011
at 01:13 PM

Jonathan, All of the above are great suggestions. Foam rollers and different sized balls are great for self management. Paleo diet in general should help to decrease inflammation in the body and reduce musculoskeletal pain. You may also need to look at your body mechanics with your every day activities - computer use, posture, lifting objects, exercise. Research shows that trigger points develop after 30 min of sustained posture with computer use, so move around frequently if you have a desk job. I know you mentioned budget constraints, but if you have health insurance you probably have physical therapy benefits. Find a PT who does trigger point dry needling - I use this in my practice and it is the most efficient, effective way to eliminate or greatly reduce these "knots." If you want more info, check my website www.prana-pt.com for articles and resources.

0
64433a05384cd9717c1aa6bf7e98b661

(15236)

on October 22, 2011
at 04:23 AM

I like lacrosse balls, tennis balls, or golf balls, depending on the spot. Tennis and lacrosse balls work great on your back/shoulders if you stand up and lean against a wall with the ball between you and the wall.

0
Cc7381bd787721575ea9198048132adb

on October 22, 2011
at 03:20 AM

Buying a foam roller was one of the best investments I've ever made for helping my muscles relax after tough WOD's.

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