I keep getting muscle knots – how to prevent them

Muscle knots, also known as trigger points, are small, tight areas of muscle that can be painful when touched. They are usually caused by muscle overuse, injury, or stress, and can lead to muscle spasms, weakness, and reduced range of motion. To prevent muscle knots, it is important to maintain good posture, use proper technique when exercising, take frequent breaks when performing repetitive tasks, and get enough rest and sleep. Stretching and massaging the affected muscles can also help prevent muscle knots.

Physiotherapy is a form of treatment that involves the use of various techniques and exercises to help improve movement, reduce pain, and restore function to the body. There are many different techniques and approaches that a physiotherapist may use to help treat muscle knots and other muscle or joint issues.

What are the techniques used to help with muscle knots?

  • Massage and manual therapy – Physiotherapists may use techniques such as Swedish massage, deep tissue massage, or myofascial release to help relax and loosen tight muscles.
  • Stretching- Physiotherapists may teach patients specific stretches to help improve flexibility and reduce muscle tightness.
  • Exercises to improve posture – these are exercises that will help you to strengthen any weak muscles or stretch any tight muscles that are causing you to adopt a poor and maybe painful posture.
  • Heat or cold therapy – Physiotherapists may use heat or cold therapy to help reduce inflammation and pain.
  • Electrical stimulation – Electrical stimulation helps relax and stimulate the muscles, as well as reduce pain.
  • Ultrasound – Ultrasound can help reduce muscle spasms and improve blood flow to the affected area.

In addition to these techniques, physiotherapists may also use other treatments such as taping, foam rolling, acupuncture/ dry needling or laser therapy to help reduce muscle knots and improve function.

If you are experiencing muscle knots or if you are in pain or would like to talk to us about getting some help or some specialist advice, our Physiotherapists at Home Physio Group can create a personalised program for you.

For more information, please contact us on 0330 335 1016 or alternatively please fill out our contact sheet and we will get back to you.

Meet our physios

All our physiotherapists are registered with the CSP and HCPC offering the highest standard of care

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Call us on 0330 335 1016
You can discuss your requirements with one of our specialist case managers

Why choose Home Physio Group?

We are a dedicated team of Chartered Physiotherapists working exclusively in your home and providing the highest level of care. We recognise the importance of knowing that you are in safe hands and being looked after. With this is mind, our client management team are here to assist you every step of the way and will answer any questions you may have. We are passionate about helping you to reach your goals, relieve your pain, and improve your mobility.

The benefits of using our service include:

  • All our physiotherapists are hand-picked professionals with years of experience
  • We are registered with the Chartered Society of Physiotherapy (CSP) and Health & Care Professions Council (HCPC). All our physiotherapists are checked by the Disclosure and Barring Service (DBS) 
  • We will arrange visits in your own home (or care home or place of work) at a convenient time to you
  • We work at speed and do not have a waiting list
  • We offer daytime, evening and weekend appointments
  • Our team work closely with the country’s leading consultants and specialists in their field
  • You will always have the same physiotherapist visiting you at home
  • You can have as many visits as you require
  • Our fixed pricing structure can be provided in writing so that you can consider it in your own time
  • We believe there is no “one size fits all” approach to care. Your personalised programme and treatment strategy will be unique to you