Preventing Muscle Knots

QueenBishOTUniverse
QueenBishOTUniverse Posts: 14,121 Member
edited December 2024 in Fitness and Exercise
Ok, wonder if any one else has this issue, because no one else that I know has ever had to deal with it. When ever I start working out AT ALL, my entire body starts to develope massive muscle knots, like dime size to quarter size in diameter. The knots are bad enough, but eventually the knots in my lower body start to tighten everything up so much that my ankles, knees, hips and lower back all start getting pulled out of alignment so much that I start getting pain, sometimes to the point I have to stop working out.

Here's what I'm doing so far; hydrating, stretching, yoga, foam roller/lacrosse ball, baths with epsom salt and I'm even starting regular massages. My big question is, is there ANYTHING I can do to help PREVENT the formation of all of these knots, because honestly, trying to work these knots out of my system once they've formed is taking more time and energy than my workouts! And it seems like no matter how much I do to work them out, the next day, the next workout, they're back and often bigger than they were before. Seriously, HELP!

Replies

  • QueenBishOTUniverse
    QueenBishOTUniverse Posts: 14,121 Member
    bump
  • QueenBishOTUniverse
    QueenBishOTUniverse Posts: 14,121 Member
    aaaaaand bump.....
  • Rambo529
    Rambo529 Posts: 170 Member
    Make sure when you're stretching you're holding it for more than a few seconds. I find 10 - 20 seconds gets a good solid stretch and keeps the knots at bay. That's the only advice I can give you that you aren't doing (or should I say didn't state you were doing, if you're already doing this, the I obviously didn't help).
  • QueenBishOTUniverse
    QueenBishOTUniverse Posts: 14,121 Member
    Yea, I hold for a minimum 20 to 30 seconds. I'm really wondering what causes it. I just don't know any one else who knots up like I do. I could deal if it were just one or two after a really intense work out, but I feel like I'm spending more time trying to work out the knots than I am exercising, and that's just to keep from getting so tight I can't move properly!
  • Rambo529
    Rambo529 Posts: 170 Member
    Yea, I hold for a minimum 20 to 30 seconds. I'm really wondering what causes it. I just don't know any one else who knots up like I do. I could deal if it were just one or two after a really intense work out, but I feel like I'm spending more time trying to work out the knots than I am exercising, and that's just to keep from getting so tight I can't move properly!

    What type of exercise are you doing that's causing this? I lift weights and knot up occasionally, but am usually able to work it out or stretch it out after a good week (after a solid warm up of course) at the longest. Maybe (if you have access to one) ask a physical therapist or a trainer (I'm sure trainers run across those issues with their clients). Sorry I'm not as much help as I thought.
  • RGv2
    RGv2 Posts: 5,789 Member
    Hold a stretch for 20 to 30 seconds.....um no.

    That can do more damage than good. Look into "dynamic stretching". I've never met a trainer (through HS and College Sports) that had us hold a stretch.
  • beverlyweaver73
    beverlyweaver73 Posts: 25 Member
    Ok, wonder if any one else has this issue, because no one else that I know has ever had to deal with it. When ever I start working out AT ALL, my entire body starts to develope massive muscle knots, like dime size to quarter size in diameter. The knots are bad enough, but eventually the knots in my lower body start to tighten everything up so much that my ankles, knees, hips and lower back all start getting pulled out of alignment so much that I start getting pain, sometimes to the point I have to stop working out.

    Here's what I'm doing so far; hydrating, stretching, yoga, foam roller/lacrosse ball, baths with epsom salt and I'm even starting regular massages. My big question is, is there ANYTHING I can do to help PREVENT the formation of all of these knots, because honestly, trying to work these knots out of my system once they've formed is taking more time and energy than my workouts! And it seems like no matter how much I do to work them out, the next day, the next workout, they're back and often bigger than they were before. Seriously, HELP!

    Are these knots like cramps or just tight spots? Either way, I was getting knots/cramps in my left calf and my PT told me to take B vitamins. I started taking a daily vitamin made especially for women and I have not had those problems since.
  • QueenBishOTUniverse
    QueenBishOTUniverse Posts: 14,121 Member
    The alignment issues started up when I started running again. I knocked my hip BADLY out of alignment because my glutes/hip flexors had pulled so tight without my even realizing it. I took several months off, and then started up again. Same thing started happening so I started trying to manage it better. I'm three weeks in to P90X which I have done in the past. I switched over to try and give my legs a little bit of a break from the running. I literally have knots in almost every major muscle group, and they're so large I can feel them bouncing around as the foam roller works over them.

    I am feeling much better as far as pain etc., but I am constantly having to manage my streching/foam rolling to keep from tightening up again. I teach at a high school that has an athletic trainer that helped me get my hips back where they belonged so I will consult with him again when school starts back up again in a week. I'm just thinking it can't be normal to have knots like this....

    Edit: I am not doing long holds on the strech during a warm up, or even on major work out days. I do hold long stretches during Yoga, or during my recovery day.

    Edit: I have been taking a daily multivitamin for a couple of months along with my workouts. My MIO has b-vitamins in it. Not sure how much it's doing, I just like the flavor, but I'm still getting the knots....
  • bubblygoldfish
    bubblygoldfish Posts: 215 Member
    Dynamic stretching is best prior to exercise, while static stretching is best when your body is warm, immediatley after exercising.
  • QueenBishOTUniverse
    QueenBishOTUniverse Posts: 14,121 Member
    Bump.

    Maybe I'm just a special butterfly with this one? Will check in with trainer at school, but would really like to hear from anyone that has had prior experience with this issue.

    And thank you to all those who have replied so far :happy:
  • StaticEntropy
    StaticEntropy Posts: 224 Member
    Dynamic stretching is best prior to exercise, while static stretching is best when your body is warm, immediatley after exercising.

    This.

    Also, while stretching is good for relaxing tight muscles, it isn't enough for the purpose of removing knots (adhesions). Doing self-myofascial release on a foam roller is a better way to get rid of the knots.
  • ladyark
    ladyark Posts: 1,101 Member
    Regular deep tissue massages?
  • QueenBishOTUniverse
    QueenBishOTUniverse Posts: 14,121 Member
    Dynamic stretching is best prior to exercise, while static stretching is best when your body is warm, immediatley after exercising.

    This.

    Also, while stretching is good for relaxing tight muscles, it isn't enough for the purpose of removing knots (adhesions). Doing self-myofascial release on a foam roller is a better way to get rid of the knots.

    See, that's exactly my problem. I am doing ALL of that. I do dynamic stretching before my exercise. I do static stretching after my work out or on my recover day (sunday). I spend over an HOUR with a foam roller and lacrosse ball at least three times a week. And I still have knots, EVERYWHERE.

    I'm not saying these things haven't improved my condition, because they've made a significant difference, but at some point I would like to not be one giant muscle knot. I don't know, maybe its normal to have this many knots all the time when working out this much?
  • QueenBishOTUniverse
    QueenBishOTUniverse Posts: 14,121 Member
    Regular deep tissue massages?

    I'm thinking this might be my best bet.... I've only had the one massage so far. I'm scheduled for another one next week, and a third two weeks after that and then I'm planning on once a month for maintenance. But even the massuese (sp?) was shocked at how many knots I had all over my body. He was joking about the work out I was giving him!

    I just can't help but think there's got to be something I can do so I don't develop all of these knots in the first place? :ohwell:
  • CallMeCupcakeDammit
    CallMeCupcakeDammit Posts: 9,377 Member
    Have you had bloodwork done recently to see if you're deficient in anything? It wasn't happening during my workouts, but I was waking up with horrible cramps in my calves and sometimes my feet. My doctor had me start taking a D supplement because I was D deficient, and I stopped getting the cramps.
  • QueenBishOTUniverse
    QueenBishOTUniverse Posts: 14,121 Member
    Have you had bloodwork done recently to see if you're deficient in anything? It wasn't happening during my workouts, but I was waking up with horrible cramps in my calves and sometimes my feet. My doctor had me start taking a D supplement because I was D deficient, and I stopped getting the cramps.

    Hmmmm, I've never had any specific blood work done. I get the general cholesterol etc readings when I donate blood and those have always beens spot on. I am taking a good multivitamin so I wouldn't think that would be an issue, but it is an interesting thought. Might have to actually get in to see a doctor sometime soon, as of right now I don't even have a regular GP....
  • ladynocturne
    ladynocturne Posts: 865 Member
    I second a massage therapist, they'll actually be able to recommend specific stretches and how long you should be doing them as well.

    Find one that is experienced in Sports and Deep Tissue massage. Although more modalities the better, Trigger Point would be great too and Myofascial Release.

    Also whoever said holding a stretch for 20-30 seconds is dangerous, please cite references. I hold most peoples stretches for 60seconds + with zero ill effects, in fact it works better.
  • mmouse90
    mmouse90 Posts: 83
    I do the stretching, foam roller, and massage which was not enough and noticed taking a potassium supplement along with my mulit-vitamin helps. Eating bananas and other foods high in potassium was not enough I have to take the supplement. Without it I even wake up in the middle of the night with muscle cramps.
  • nettasue35
    nettasue35 Posts: 190 Member
    You need to see your Dr. to have some blood work to see if you have any vitamin deficiencies.
  • CallMeCupcakeDammit
    CallMeCupcakeDammit Posts: 9,377 Member
    Have you had bloodwork done recently to see if you're deficient in anything? It wasn't happening during my workouts, but I was waking up with horrible cramps in my calves and sometimes my feet. My doctor had me start taking a D supplement because I was D deficient, and I stopped getting the cramps.

    Hmmmm, I've never had any specific blood work done. I get the general cholesterol etc readings when I donate blood and those have always beens spot on. I am taking a good multivitamin so I wouldn't think that would be an issue, but it is an interesting thought. Might have to actually get in to see a doctor sometime soon, as of right now I don't even have a regular GP....

    Girrrrl, you need to get yourself a physical! (that's me in my mom voice) :smile:
  • dkhuff1
    dkhuff1 Posts: 67 Member
    that does seem unusual. I'd check with your doctor or a physical therapist. Also my physical therapist says you need to hold a stretch for 60 seconds or longer in order to change a muscle--so for my hamstring streches, I have to hold those for a very long time to actually loosen them and take pressure off of my lower back. And my PT has a PhD in physical therapy and is a certified athletic trainer in addition to being a certified strenght and conditioning coach so I would say that is a well educated opinion.
  • kganc001
    kganc001 Posts: 317
    Maybe see a chiropractor. I have terrible tendonitis, so my joints get funky if I don't go every few weeks and it prevents me from working out.

    Mine helps my knees, hips, and shoulders. :)
  • QueenBishOTUniverse
    QueenBishOTUniverse Posts: 14,121 Member
    Hmmm, ok here's the plan of action. I'm going to start with a potassium suppliment. I actually know my multivitamin doesn't have enough. In theory I should be getting enough from my foods, even if its not showing up in my MFP reports because from my research it appears that most nutritional info on products don't include potassium, but my reports DO say that I'm low on potassium so we'll give that a try. I'll continue with the massage as well. If I'm not seeing an improvement in the number of muscle knots after two weeks then we'll get in to the doctor, I do need a general physical anyways, as my husband has pointed out to me repeatedly.....

    Thank you all for the advice! Let me know if you see anything else I should be trying.
  • Emp9670
    Emp9670 Posts: 1
    Hi Amber,

    Please let me know if you find a solution. I have been having the same problem for a couple years now. It all started at about 40 when I developed Achilles tendentious playing tennis. I was out for about two years and two docs did not solve the issue. I eventually discovered I had a large trigger point in my calf that was causing Achilles symptoms. Eventually massage therapy resolved the issue and I am now a big fan of that treatment for many muscular ailments.

    My problem is that I seem to form these trigger points once I start working out again and it limits my ability to get back on an exercise routine. I have been working out since I was 18 (now 43) without issue so I know what I am doing with stretching and easing my way back into a routine.

    Like I said the last 3 years have been terrible and I have tried various things from anti inflammatory to enzymes to vitamin b to you name it but no real success. I even bought a new bed for my shoulder pain and have taken long breaks from exercise to let things heal up with no real success,.

    I have not tried the potassium supplements like you mentioned but I would be interested to see if you find anything that works.

    Please let me now asap.

    Eric
  • aprilwagnermooneyham
    aprilwagnermooneyham Posts: 1
    How are things going with the knots? It has been a while since your first post. I have the same issues. I started running again last year at the age of 44. I worked myself up to running each race up to a marathon and had a wonderful year, but now can't run at all and am in physical therapy. The thing that helps me the most is the massage and the stretching, but I feel the most results from the massage. The problem is that we only work on a few areas at a time and I am knotted up so badly we never get it all out and there are many more. I need to do more on my own if I ever want to get better. I actually limp around on some days it gets so bad. I refuse to stop doing anything, and I believe I need to do a little bit to warm everything up so it will stretch and work better, but I am starting to realize there is a long road ahead of me for recovery. I don't think I am deficient in anything due to several blood draws, but I don't have the best diet. I am curious to find out what you learned, if anything in the time since you posted this.
  • Snow3y
    Snow3y Posts: 1,412 Member
    I've got so many knots, and had them for so long, that I don't even know I have them anymore... It's only when someone gives me a massage that I can actually feel they're there, damn, the relief is amazing!!
  • Dezipooh69
    Dezipooh69 Posts: 1 Member
    I'm in need of help! I have terrible muscle knots only in my legs mostly my quads and hip flexors. Especially my left leg. I have tried everything from supplements magnesium, multivitamins ect.. I've had my blood work done. Physical Therapy chiropractor, dry needling, cupping, and trigger point massages. The therapy and stretching. I do feel like the massage therapy and cupping helps but it's very expensive. Does any have any advice that I haven't already tried. I just wanted my life back. I can't work out or lift weights like I used too. Now it's really starting to effect my daily life.
  • quiksylver296
    quiksylver296 Posts: 28,439 Member
    Dezipooh69 wrote: »
    I'm in need of help! I have terrible muscle knots only in my legs mostly my quads and hip flexors. Especially my left leg. I have tried everything from supplements magnesium, multivitamins ect.. I've had my blood work done. Physical Therapy chiropractor, dry needling, cupping, and trigger point massages. The therapy and stretching. I do feel like the massage therapy and cupping helps but it's very expensive. Does any have any advice that I haven't already tried. I just wanted my life back. I can't work out or lift weights like I used too. Now it's really starting to effect my daily life.

    Knots or cramps? What's your sodium intake like? How much exercise do you do?
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