Muscle knots, also known as trigger points, are small, hard areas of muscle that can be painful when pressed on. They are a common problem, and one area where they can occur is between the shoulder blades. These knots can cause a range of symptoms, including pain, stiffness, and limited range of motion in the shoulders and upper back.
There are a few different things that can cause muscle knots between the shoulder blades. One common cause is poor posture, which can put extra strain on the muscles in this area. Sitting at a desk or computer for long periods of time, or hunching over a phone or other device, can lead to the development of knots.
Another common cause of muscle knots between the shoulder blades is overuse or injury. For example, repetitive motions like typing, playing an instrument, or lifting weights can all lead to the development of knots. In addition, a sudden injury or strain can also cause knots to form.
If you have muscle knots between your shoulder blades, there are a few things you can do to help alleviate the pain and discomfort. One of the most effective methods is to use self-massage, either with your hands or with a massage tool such as the THOREX. Applying pressure to the knot can help to release the tension and reduce pain.
Another effective method is to stretch the affected muscles. Gentle stretches that target the muscles between the shoulder blades can help to loosen them up and reduce the pain caused by knots.
Heat therapy can also be effective in relaxing the muscle, facilitating stretching and increasing blood flow to the area.
Physical therapy and seeing a qualified practitioner like a massage therapist or a chiropractor are also options to consider, as they can help to identify and release knots and provide you with specific exercises to improve your posture and prevent knots from returning.
Preventative measures like good posture, regular exercise and stretching, and ergonomic adjustments in daily activities can help to prevent muscle knots from forming in the first place. It's important to know that muscle knots can be a symptom of a more serious underlying condition and should always be evaluated by a qualified healthcare professional.