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Dealing with shoulder knot

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A shoulder knot develops due to repeated movements such as constant throwing of ball. They cause contractions of muscle fibers and becomes tightened. Muscle knots usually develop in the shoulder muscles of athletic and sedentary people. Muscle of the shoulder that is connected to the neck such as the trapezius muscle are also prone to become tightened and knotted from a position such as hunched forward in front of the computer and excessive stress.

Treatment for a shoulder knot

  • Seek the help of a massage therapist for some techniques in relieving muscle knots.
  • Use a handheld massager. Feel around the affected shoulder and locate the knot also called the trigger point. Use a handheld massager over the knot for at least 5-10 minutes to eliminate the knots. More pressure can be applied for a longer time for best result. Another alternative is gently squeezing the muscle and then rub the area in a circular movement. Perform this process all over the body to relax the body and feeling better. Use a tennis ball around the area and then apply gentle pressure until a slight pain can be felt in the muscle knot. Apply pressure and keep the ball in place for at least 30 seconds to make the knots disappear.

    Use the given over-the-counter pain medication to lessen the pain and the inflammation due to a shoulder knot.

  • Apply hot or cold compress to the affected area. Apply moist heat on the area in the form of microwavable bags filled with grains such as wheat or rice, herbs and essential oils. Place the bag in the microwave for at least 2 minute or more and then apply the bag to the knots for about 15 minute 3 times every day. Heat warms the soft tissues such as the muscles, ligaments and tendons. It also increase flow of blood in the area and eliminate the knots.
  • Apply moist heat before performing exercises to lessen tension in the muscles, lessen the pain and increase extensibility of the tissues. Another alternative is taking a warm bath mixed with Epsom salts to relax knotted muscles.
  • Use the given over-the-counter pain medication to lessen the pain and the inflammation due to a shoulder knot
  • Perform exercises regularly to stretch the muscles and for flexibility, and lessen the tension. Aerobic exercises that is good for the shoulders such as swimming.
  • Seek the help of the physical therapist for some exercises to strengthen and stretch the muscle and lifestyle changes to prevent muscle knots.


  • Avoid carrying heavy loads that distribute weight unevenly, instead use a standard backpack with properly padded straps.
  • Perform yoga to relax tight muscles and good for stretching
  • Avoid being hunched in front of a computer to lessen formation of muscle knots. The chair should have a proper back support and the desk at an appropriate height to prevent slouching while working. Use ergonomic keyboards for proper posture.
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