At the end of the day, most people feel beat up. Whether it’s the stress and pressure of your work, your relationships, or just some things that have always been on your mind, our bodies and up getting tighter and tighter because of all the tension – and before you know it we are dealing with all kinds of aches and pains.
Muscle knots are pretty common, and are also pretty destructive to our day to day lives. There’s nothing like not being able to comfortably raise your hands above your shoulders because there is a muscle knot “biting into” your body.
Luckily, you don’t need to pay for an army of accomplished professional massage therapists, personal trainers, or rehabilitation experts to get rid of all of these myofascial trigger points that we just call muscle. With the tips and tricks included below, you should be able to almost immediately became to relieve all of the stress and pressure that you’re feeling – often times with nothing more than your own two hands and maybe a couple of other pieces of equipment.
So if you are absolutely sick and tired of dealing with myofascial trigger points that just won’t go away, and want to begin alleviating all of that pain and aggravation that you’ve been dealing with for so on, focus in on the tips, tricks, and techniques below and you’ll be back to better than brand-new in no time whatsoever!
Use a foam roller for myofascial release
Believe it or not, you might be able to completely and totally eliminate most of the knotted muscles that you’ve been dealing with just by using a simple piece of foam that doesn’t look all that different from a pool noodle that you probably play with in the summer time.
Foam rollers are made out of a much denser material than those pool noodles, but they are essentially the exact same thing. A length of foam that is rolled into a tube of about 36 inches long or so, you’ll be able to roll around on this material (targeting each and every one of the myofascial trigger points you’re dealing with) and have those problem issues “roll right out” on their own.
Obviously, you’re going to look a little bit silly the first couple of times you find yourself rolling around on top of a foam roller – but once you get up from the ground you’re going to notice in immediate change in how you feel.
Drink a cup of tea and read a good book
Getting rid of as much stress and pressure from your daily life as humanly possible is going to have an overwhelming impact on you never dealing with knotted muscles or myofascial trigger points ever again.
While your specific “daily cool down method” might not involve a cup of Earl Grey and a good book, you’re going to want to find at least one or two different tasks or hobbies that allow you to reset your batteries at the end and beginning of each day to blow stress away.
The less stressed out you are, the less you are going to have to deal with all of this bodily entanglement you’ve been dealing with in your muscles.
Go outside and play catch
You might think it’s a little bit crazy to use a myofascial trigger point release tactic that is encouraging you to activate the muscles that are giving you problems in the first place (your shoulders and your back), but using them just might “work out the kinks” depending upon the knots that you are fighting with.
Getting outside and throwing a ball around (a baseball, a softball, or a football – it makes little difference) is going to help you work out the specific muscles that you’re trying to loosen up, and may get a lot of those myofascial trigger points to release all on their own.
Ice yourself down
There is a real reason why so many elite level athletes take the time to ice their shoulders and back down (as well as any of their other muscles that are taking a bit of a beating), and it’s because it actually works to call your muscles down, relax your muscles considerably, and prevent too terribly much swelling or stress from building up.
On top of those big benefits, by placing ice packs on the tops of your shoulders you’re going to be able to encourage more blood flow and circulation in those specific areas, which can also help to release the myofascial issues that you’ve been dealing with.
Get enough sleep
There are an incredible amount of reports and studies out there that conclusively prove that modern man just isn’t getting as much sleep as is required.
Even though researchers are still trying to figure out exactly why our bodies require shutting down for the night, we know that getting at least 6 to 8 hours of restful sleep is critical to normal bodily function and optimal stress release.
If you’ve been tossing and turning for more than a handful of nights the odds are you are building up more and more muscle knots as time goes on, and you’re not going to be able to get rid of them until you have a chance to “reboot”.
Buying new mattress, grab a new set of sheets and a comfort, or do whatever else is necessary to help you trade-off into dreamland faster than (and more comfortably than) you currently are.
At the end of the day you need to do whatever you can to eliminate all of the stress and pressure that you’re putting on your body. After all, this is the only body that you are going to get.
By taking a proactive approach in eliminating the myofascial trigger points that you have been fighting with on a regular basis, you’re going to be able to gain mastery over your body, your mind, and enjoy a higher quality of life that you would not have been able to otherwise.