So Knotty

We all have our little things that seem to perpetually poke and prod at us like a little brother or sister. For some of you it's creaky knees and/or elbows, for some it's a sore lower back, for some of it's hips that pop in and out of place, and some of you are like me: perpetual knots in your upper shoulders and neck. Recently, since I've been under a lot of stress, my "knotty" shoulders got way out of control. They were KILLING me. I counted six, yes SIX, huge knots all in my shoulder and neck region. Frustrated and in pain, I sought out to find the solution to this problem that has been bothering me for years.


Knots are more technically known as myofascial trigger points and can be treated with fascial release (deep tissue massage). This was my initial response to the pain. I first tried lying down on top of a tennis ball and rolling it over the knots. The only problem with this was it was difficult to get up into my neck. Also, this pretty much hurt like hell. I had my significant other massage my shoulders and neck with the greatest force, even with some intense elbow action (again, hurt like hell), but still the knots persisted.


At this point I thought to myself, "crap, I must submit my life to this pain." Not long after this pessimistic thought, I was flipping through my trusty ACE Personal Trainer Manual and I came across the section on posture and muscular imbalances. It explains things such as scoliosis and kyphosis-lordosis, which I won't go in to for fear of boring everyone to death, but then I noticed a little chart off to the side. This chart shows the different kinds of postural deviations and the muscle imbalances they cause. There it was—badda bing, badda boom— a forward-head posture causes imbalances in the upper trapezius, cervical extensors, and weakness in the neck flexors.




Once I got to thinking, I realized that I do indeed protract my head forward while I'm at the computer and when I'm carrying a backpack, and as a full-time student, I'm doing both of those things a whole lot. So okay, no problem, I'll try to be more aware of my head and my posture. I have to tell you, it's easier said than done. Posture, more than anything, is a habit and, for many of us, a bad habit. I've found it difficult to correct my own posture because to me, my incorrect posture feels normal and comfortable. However, I'm going to keep trying.

Along with correcting my posture, I'm also laying off exercises that might strain my upper traps-- shoulder shrugs, upright rows, etc. It's important to rest knotty muscles because knots form when the muscle works continuously without resting (as a normal muscle should). This work overload causes the formation of knots. So, using common sense, I decided to rest these muscles. Even though the knots are still there, the many massages I've given to myself and received from others have eased the irritating pain.

Hopefully this will inspire some of you to stop complaining and DO something about your little aches and pains.



Also, side note concerning my personal life: I'm going to Italy! I leave June 1st and I won't be back in the U.S. until July 2nd. Unfortunately, I will not be able to post while I'm gone, but I'm going to try to update before I leave. If I'm not able to post before, just be prepared for a long update after I get back all about working out while traveling. Arrivederci!