Muscle knots are painful points that can be felt in the muscle where the contracted muscle fibers cannot relax to their original state. This condition is also called myofascial trigger points. These points can be felt like small nodules when touched using the fingertips. They can be small like a pinhead or can be the size of a marble.
These knots can form in any muscles, but those that are constantly overused or strained are more prone to develop knots. A muscles knot usually develops on the neck, forearms, shoulders and the thigh. A knot that develops on the forearm is usually painful and can sometimes prevent normal functioning.
A knot that develops on the forearm can be caused by a strain in the joint of the elbow or joints of the wrist. It can be due to the injury to the muscles of the forearm. Individuals who play badminton, tennis and weightlifting are prone to this condition.
- Pain that persists or becomes worse
- Severe pain in the affected muscle
- There is difficulty sleeping due to pain
- Sensitive areas usually develop in the muscles after overusing or an injury and these sensitive areas are also called trigger points. These trigger points can be caused by strain, tension and pain in the muscle and when it becomes severe it can result to a muscle knot or myofascial pain.
- Severe trauma to the muscle of the forearm or constant stress on the muscle can lead to the development of trigger points.
- Individuals who are severely stressed and anxious are more prone to develop muscle knots. Those who are leading stressful lives always clench their muscle which is a form of repetitive strain which makes it vulnerable to trigger points.
- Massage the affected area since it helps in relaxing the tissue and promote proper circulation of blood in the area. The collected wastes in the knots are absorbed in the blood and minimize spasm of the muscles. Use a tennis ball and roll it over the knots. A deep massage helps dissolve the painful knots that develop in the forearm.
- Apply an ice pack on the area on the early stage of the condition to help lessen the severity of pain and minimize the development of knots. Wrap ice cubes using a clean cloth and rub it over the affected area.
- Applying heat on the area to gradually relax the sore muscle and the sensitive areas. A warm compress can be applied on the affected area or pouring warm water over the area. Alternating the application of warm compress and an ice pack on the area also helps with the condition.
- Gently stretch the affected muscle to increase its flexibility.
- Perform some relaxation techniques such as yoga, meditation, pranayama, Tai Chi, gardening, dancing and listening to music.
- Maintain a healthy diet such as eating whole grains, a variety of fruits and vegetables and take plenty of sleep and rest.