This was relevant info for me until just a couple of days ago. If any of the experts have anything to dispute, clarify or add, I hope they will do so.
Q: I’m curious about the make-up of healthy vs. unhealthy muscle. When a massage therapist identifies “knots” in my shoulders and neck, what specifically is happening in the muscle and, physiologically speaking, what is the cost of having them?
A: The technical term for a knot is a myofascial adhesion. Myo, meaning muscle, and fascia, referring to the “sheath” that surrounds the muscle tissue. A “knot” is basically a sticking point where the fascia does not move freely over the muscle.
There are several reasons an adhesion may occur, including inflexibility, overuse, trauma, and even stress, which can reduce blood flow to the area and cause the fascia to bind.
Fascia is found throughout the body and when it’s restricted will cause pain or stiffness. This creates what trainers refer to as the cumulative injury cycle.
For example, trauma (due to incorrect training) causes muscle tightness. This restricts range of motion. Because of muscle restriction (tightness, soft tissue adhesions, etc), joint motion is then altered. This alters movement patterns, leading to inefficiency, premature fatigue, muscle imbalances, and ultimately greater risk for injury.
The goal is to prevent the knots from forming in the first place. This starts with a balanced training program and a good flexibility program. Performing exercises with a foam roller can also help. This involves using your own body weight to roll on the round foam roll, massaging away restrictions to normal soft-tissue extensibility. This is called self-myofascial release (SMFR).
Typical areas that really benefit from SMFR, include the calves, glutes, and IT band. Remember - healthy tissue doesn't hurt!
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