I get horrible knots in my back. Some in where the shoulders and neck meet, but the worst are between the spine and my shoulder blades. I get them massaged out when they get really bad, but they always seem to come back. Is there a way to avoid getting them or at least keep them from getting so big and painful? I stretch before and after swimming, and usually at random times during the day, but they still manage to form. I hope that as my fitness level increases, the knot formation will decrease. Any ideas? :help:
Thanks in advance!
Kyra,
You might try using a tennis ball or a thera cane. You can lay on the tennis ball or put it between your back muscle and the wall and push against the tennis ball. It sounds like you can identify where the knots are, just put the ball there and use it to massage the area.
A thera cane is better, if you can't find that you could get a regular cane (candy cane shaped) and use this to hit the spot.
I usually use 2 tennis balls along the muscles on either side of my spine and it works great.
Donna
Former Member
Kyra,
I know absolutely nothing about "knots" so my reply won't help you. I just wanted you to know that you have my sympathy on having something trouble you this greatly. I have many repaired-injuries and get all kinds of uncomfortable things to happen, so I can truly appreciate how uncomfortable you must be.
Has a coach or physical therapist given you any thoughts on this? Do you think this is due to technique or just over-use? I sure wish I could be of help here, but I am clueless.
Donna
Former Member
Thanks for the thoughts. I've heard about the tennis ball before, I'll have to try. I think I might talk to my coach about it too.
Not sure if it's overuse or techinque. I would say overuse, but I only swim 3 times a week. My technique is decent and I've been working on fine tuning it, so I don't know if minor adjustments can cause it. Can just be prone to getting knots? I'm working on changing my diet to hopefully help.
Thanks again!
I get those same knots and have for years. Although I usually don't describe mine as painful (until someone tries to rub them out that is). I think they just come with the territory of working out. I do notice they decrease in intensity as I get in shape but usually return after a big meet. Let me know if you discover a cure.
Former Member
The knots you are referring to are called "trigger points". Trigger points tend to be located where the nerve ending that causes the muscle to contract attaches to the muscle fiber, generally in the middle of the muscle fiber. When pressed, trigger points feel like "knots" or tight bands in the muscle, and are usually very tender. When trigger points are present, on the microscopic level, part of the muscle fiber is contracted into a small thickened area. The sustained contraction produces the pain that is felt when the trigger point is pressed. There can be many things that cause trigger points. I'm not an expert but have gone throught a peroid of time where I had an on going problem in the trapezius muscles. I would suggest you seek the help of a physical therapist, you might have some muscle imbalances or something like that which is causing the problem. You must find the cause of the problem or the trigger points will keep coming back. :wiggle:
Former Member
I also get "knots" in my feet occasionally after pushing off the wall. I think they may be brought on by hyperextension of the foot, but this may or may not be part of your problem (hyperextension). Muscle cramps or knots can be brought on by a mineral deficiency such as calcium. Calcium is one of those minerals that is required not only for bone but for efficient muscle contraction AND relaxation. There are others such as sodium, magnesium(deficiencies) that can also contribute to cramping, but I think these are less frequently encountered. Since you are stretching effectively the root cause may have at least partially a metabolic component. Good luck.
Former Member
I used to get knots constantly when I was a youth swimmer (and was overtrained in retrospect).
I'm sorry you're getting them, as I know they can be really painful.
The tennis ball suggestion is a good one. Although I never found anything to help avoid getting them, 1 tennis ball or 2 tennis balls taped together (w/sports tape) worked well to help work them out.
If you can get into a jacuzzi after you swim that may help as well...
