What are Muscle Knots?

Muscle knots or myofascial trigger points are stiff bands of muscle. They have a trigger point, which is the hard knob in the centre, and are usually found in your back, shoulders, and neck. The pain can occur in two different manners: active and latent. The former takes place when the pain shoots up randomly, while the latter occurs after the trigger point is pressed. But in all cases, muscle knots will lead to pain that will radiate past the trigger point and into the surrounding muscles.

What Causes Muscle Knots?

Muscle knots occur due to a variety of possible causes. Although this area requires more research, the best available evidence reveals that muscle knots are the result of overuse, like heavy lifting or repetitive activities, for example. Other causes may include the following: psychological stress, poor ergonomics, bad posture, fatigue, dehydration, unhealthy eating habits, sleep disturbances, and joint problems.

What are the Symptoms of Muscle Knots?

One of the main symptoms of muscle knots is pain. Since everyone’s tolerance towards pain is different, your symptoms may vary from others. Even so, the majority of people have described muscle knots to feel swollen, tense, or bumpy, and create an aching sensation. Based on the location of the muscle knot, it might seem to cause unrelated pain in other areas of the body. For instance, if you have a muscle knot in the neck, it can send pain to the base of the skull, which will result in a tension headache.

Who is Most At-Risk for Muscle Knots?

There is a very small group of people who will carry on their life without ever having to experience a muscle knot. On the other hand, 97% of people who deal with chronic pain have trigger points, and 100% of those who suffer from neck pain have them. Although, there are certain risk factors that increase the chances of developing muscle knots, like ageing, disease, and stress.

How are Muscle Knots Diagnosed?

A physical examination needs to be conducted in order to diagnose a muscle knot. This has to be done by an experienced professional or chiropractor. The affected region will be assessed for three things: a taut band of muscle, a tender nodule, and the patient’s reaction to physical pressure.

How are Muscle Knots Treated?

There are several available options that can help deal with muscle knots. The most well-known treatments include stretching, chiropractic, acupuncture, exercise, massage therapy, and ultrasound therapy. The main goal for all of these treatments is the same – to reduce pain and increase mobility by releasing the trigger point and breaking up the knotted tissue.

How Can You Prevent Muscle Knots?

Muscle knots occur due to overuse, stress, bad posture, fatigue, etc. For that reason, your chances of experiencing a muscle knot can be lowered by simply resting, fixing posture and improving lifestyle habits. Here are some tips that are worth giving a try:

• Improve Your Posture – Sit in a relaxed position without slouching. Keep your shoulders back and down.
• Take Breaks – Look for the chance to have some downtime throughout the day. You can either rest or exercise – but do not overdo it by lifting extremely heavy objects. If your job requires you to lead a sedentary work life, take the chance to have stretch breaks to prevent your muscles from becoming too tight.
• Maintain a Healthy Diet – Incorporate calcium, potassium, and magnesium into your diet, and keep your body hydrated by drinking a lot of water.

Can You Treat Muscle Knots at Home?

Even though it is strongly recommended to seek advice from a professional spine, muscle, and nervous system expert, there are some instances where you can massage the sore muscles on your own. Consider following these simple steps:

• Locate the knot in your muscle
• Use your fingers to gently massage it
• Loosening the tight muscle by pressing down and making small circles
• Tip: If you are experiencing difficulty with reaching the muscle knot, try using a tennis ball or foam roller, and apply pressure by slowly and gently moving it in back and forth motions

Muscle knots are very painful and frustrating, and can take away from comfortably living your life. Now that you know what causes them, and how to treat them, you can hopefully find relief and resume your everyday activities. However, if you do have a persistent muscle knot, make an appointment with a registered chiropractor at Burnaby Heights Chiropractic. We have practitioners in both fields: our chiropractor, Dr. Forest Eaton and Registered Massage Therapist, Tim Gropen. We will listen to your concerns to understand your condition, then we will provide you with a diagnosis and will apply the right treatment based on your specific needs.

In addition to reducing pain, some other services that we offer include the following: reducing muscle spasms, correcting dysfunction in your musculoskeletal system, encouraging flexibility, and improving joint motion. We can also help treat many different areas such as lower back pain, foot pain, shoulder pain, neck pain, sciatica, arthritis, headaches, poor posture and more. For more information, send us an email at hello@bbyheightschiro.com, or call 604-298-0525.

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There is also a mechanical response that is triggered when you get a massage and this particular effect happens whenever pressure is applied to soft tissues. There are a lot of benefits to getting a massage, both physical and emotional, which is why people should schedule them regularly. 

The relaxation factor alone is well worth it and massages help a person’s heart rate slow down and improve their breathing so they can feel calmer, allowing their body to relax. Additionally, the production of stress hormones will start to decrease as well as a person’s blood pressure and the muscles will no longer feel tense. This state of relaxation also affects a person’s mood positively because it helps increase the levels of serotonin, which is the chemical found in the drain that is directly connected to a person’s emotions. 

Stress is a common condition that many people experience and massages will help fight it off so that its effects do not lead to more issues like anxiety, exhaustion, digestive disorders and psychological issues, to name a few. There are so many risks associated with stress, which is why it must be addressed; otherwise, you may experience insomnia, cardiac arrhythmias and hypertension, which massages can help prevent. When work or personal matters start to cause you a lot of stress, a massage can make a world of difference.

If your job requires you to sit at a desk for several hours a day, you may experience issues with your blood circulation and a massage can help with this too. It will help improve your circulation by moving fluids in your body so they can nourish and cleanse your body in a way that is very healthy. It’s a simple solution that will not only help with the delivery of oxygen and nutrients to the cells in your muscles but feels great too. 

Related: Health Benefits of Massage Therapy.

Allowing stress and tension to build up will lead to a lot of pain and allow waste products to accumulate in your body. Massages help eliminate the tension from your muscles so that you no longer experience spasms. Massage therapists will apply the right amount of pressure to the areas that need treatment and the goal of the session is to ensure you’re comfortable so they can eliminate all of your stress and the knots that are a result of it. 

If massage therapy is something you are interested in, Burnaby Heights Chiropractic can help. Located in Burnaby, their registered massage therapists and chiropractors will help you feel more relaxed through the unique and skilled techniques they apply that are specific to each patient and their needs. If you want an RMT who will listen, contact Burnaby Heights Chiropractic today!

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General Rule(s) of Thumb 

Mattresses that don’t contour the body are usually the cause of lower back pain and neck pain, as they don’t offer the necessary support. On the other hand, a mattress that is too soft will not provide adequate support. A good mattress will distribute your weight and relieve pressure and pain. Ultimately, there is no such thing as a bad mattress, there is only a bad mattress for you.
It is based on personal preference and what your health concerns are when considering a new mattress. Therefore when choosing a mattress test out many, and choose what feels the most comfortable for you. 

Tips 

Searching for a mattress can be a daunting experience, especially with all of the variety on the market. Here are some tips to help you along the way. 

1. Keep your spine aligned
   It’s important to search for a mattress that keeps your spine aligned, as it can prevent pain in your neck and your lower back and prevent injuries to those areas. 
2. Ask about trial periods
   You should always ask about trial periods, because it takes time to know whether a mattress is for you or not. You might realize the mattress is not for your first night or over thirty nights. Having a leeway to test a mattress over a period of time guarantees that you won’t be stuck with a mattress you hate for several years. 
3. Do your research
   There are so many mattresses on the market, so going in with an idea of what is recommended for your needs is crucial for a successful purchase. If you do have areas of concern, consulting with your chiropractor will help you narrow down your options. 
4. Don’t be afraid to shop around
   These days there are many places that sell mattresses, which makes it great for the buyer, as you don’t have to go far to find what you need. Contrairly, it can become overwhelming, when you have too many options. Making a list of three to four stores that you’d like to visit will cut down your driving time, and will give you more time to shop for your mattress. 

Set a budget
Since mattresses vary in price, it is crucial that you set a budget and shop around it, or you may run the risk of spending way more than you intended. Many manufacturers may be willing to work with you since buying a mattress isn’t something you do every day, it would be worth it to see what kind of discounts or extended warranties they can offer.

Related: Health Benefits of Massage Therapy

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Here are all the reasons why you should get a massage on a regular basis:

1. Much like your vehicle, your body is complicated and requires maintenance. Whether you’re a professional athlete or sit a desk all day, massage therapy can help your body function better.
2. It helps relieve and manage physical pain, such as arthritis, muscle strains, back pain and tendonitis, to name a few. Massage therapy can help significantly with these issues and lessen the pain so that you’re not suffering on a daily basis. Special techniques are used to help manage your pain and prevent physical dysfunction.
3. If your immune system needs a boost, massage therapy can do wonders. The techniques applied by professional massage therapists help increase the distribution of lymphatic fluids which will help your immune system function better while also improving your circulation and recovery time. 
4. We all experience tension which causes our muscles to tense up and tighten. Massage therapy helps with blood flow in areas where circulation is having difficulty to help ease muscle tension and help you relax.
5. Stress affects our body negatively and, if not treated properly, can lead to serious problems such as heart disease, memory loss and issues with your immune system. Massage therapy helps reduce the symptoms of your stress so that your body and mind can function better.
   
   Related: How to find a perfect Massage therapist.

These are just a few of the benefits of massage therapy to provide you with an understanding of how this practice can help keep you healthy. If your body could use a massage, visit Burnaby Heights Chiropractic and see what a difference a couple of sessions will make. If you’re in the Burnaby area and want an experienced chiropractor or a registered massage therapist, you don’t have to look around any longer because they are the best when it comes to massage therapy. If you want to start feeling better, happier and healthier, contact Burnaby Heights Chiropractic and let their RMT’s work their magic on you today!

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Whether you’re an athlete or sit at a desk all day, you should see a chiropractor so they can assess the situation and rule out any serious injuries. A chiropractor will help you get to the source of your pain so that they can then treat it and eliminate the pain. Muscle strains in flat feet are very painful and if you don’t seek treatment, can lead to other issues and more serious challenges. 

Certified chiropractors know exactly how to approach the problem and will apply the right treatment accordingly. They will begin by assessing your situation to get a better understanding of your standing position, muscle tension and joint mobility in relation to your flat feet. They will also look at your medical history and discuss past injuries or other health concerns they may have. You can also help as a patient by arriving prepared and providing information about any foot or leg issues from your past and explaining your pain and how you feel when walking, playing sports, working or even attempting to rest. Helping the chiropractor understand your pain will help them provide an effective treatment plan that is most beneficial to you. 

Based on the information you provide, your chiropractor will come up with a personalized plan to target and eliminate your pain so that you can get back to your life and daily routine again. Treatments can consist of deep massages, strengthening and stretching exercises, a possible shoe assessment, the recommendation for orthotics as well as adjustments to help relieve you of your pain. You will most likely be given some homework consisting of daily exercises that must be completed as prescribed so that you see an improvement and benefit from the results. The recovery portion is not always fun nor is it easy, but a good chiropractor can get you back on your feet again.

Burnaby Heights Chiropractic can help manage and eliminate your pain. Their registered massage therapists and chiropractors will work with you one on one to provide the right treatment plan and therapy so that you no longer have to experience any pain. For the best RMTs, contact Burnaby Heights Chiropractic today!

Related: 5 Streches and Excercises for Better Posture.

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Exercise

Physical activity helps to increase flexibility, strength, and joint mobility. It is an essential aspect of your overall health and can help reduce your pain. Exercise lubricates your joints by encouraging fluid to circulate. It increases blood flow, meaning more nutrients are delivered to body tissues to assist in the healing process. Non-weight bearing exercises (like swimming) are especially useful at managing arthritic pain. Be sure to ask your chiropractor for the best workouts and stretches based on your type of pain.

Related: 5 Stretches and Exercises for Better Posture.

Spinal Manipulation

Studies have proven that spinal manipulation can decrease back pain and increase mobility. Many patients experience an enhanced range of motion and report fast pain relief from manual therapy. Your chiropractor can see if spinal manipulation is right for you.

Behavioural therapy

Cognitive behavioural therapy is effective in reducing long-term pain. Relaxation and coping techniques can help decrease muscle tension, heart rate, and blood pressure. Reducing your level of stress is also helpful. Try incorporating stress-relieving exercises into your daily life like yoga and meditation. Just a few minutes each day of doing either can put your mind and body to rest.

Acupuncture

This is proven to be clinically beneficial in treating pain, especially shoulder and lower back and pain. Acupuncture is one tool that many chiropractors incorporate into their practice to offer complete care to patients.

Medication

Some medications are beneficial in the management of chronic pain. Although, there is still some types of medicine that carry a risk of addiction. Starting treatment plans that do not involve the use of any medications—like any of the first four methods mentioned above—are a good first step to managing pain before starting any pharmaceutical treatment. If you are considering medicine, talk to your family doctor to find out more first.

Chronic pain can be managed in several different ways beyond the five listed above. It is essential to consider all avenues before approaching treatment with medication. If you have any questions, visit a qualified health professional like Dr Forest Eaton at Burnaby Heights Chiropractic to see what option will work best for you.

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Improving your posture not only prevents strain on your joints and muscles, but it also helps to correct bone and joint alignment, decreases unnecessary stress on your spine and increases muscle efficiency. Having poor posture is caused by more than just sitting at a desk all day. Factors such as obesity, pregnancy and wearing heels that are too high can result in bad posture. What’s the best way to correct this? Here are five movements you can do on a daily basis to improve your muscle coordination and straighten your back.

Trapezius Stretch

Sitting down, gently bring your right ear to your right shoulder. If needed, raise your right hand over your head and place it on your left cheekbone to increase the pressure. Hold this position for 20 to 30 seconds before repeating on the opposite side. Do this stretch three to four times a day.

Levator Scapulae Stretch

Similar to the previous stretch, this is a modified version that has you gently pulling your head and nose to your armpit area. Don’t force this movement. Hold the stretch for 20 to 30 seconds and repeat with the other side. Again, do this three to four times a day.

Chest Stretch

Sit at the edge of your chair and place your legs slightly wider than the width of your shoulder. Place your hands out with the palms facing upward before lifting your chest. Hold this for 20 to 30 seconds, three to four times per day.

Chin Tucks

More of an exercise than a stretch, look forward while seated and move your head backwards, as though to form a double chin. Don’t tilt your head back, but rather bring your chin inward. Hold this position for eight seconds, then repeat it five times to complete one set. Do three to four sets throughout your day.

Shoulder Blade Squeeze

Lastly, we have another sitting exercise. With your arms relaxed and placed by your side, squeeze your shoulder blades together. Do this five times to complete one set, doing three to four sets throughout your day.
If you’ve completed these movements but still find that your posture is lacking and discomfort is setting in, then it’s time to visit a certified chiropractor to help. At Burnaby Heights Chiropractic, it’s our mission to make sure every one of our clients gets the help they need while in a relaxing environment. On top of chiropractic care, we also have a registered massage therapist who works to reduce pain and improve your range of motion. Contact us today for more information or book your appointment online at https://bbyheightschiro.com/.

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Asking assistance

If you think your child has suffered a concussion, the first step is to get the attention of the on-site health worker or team coach who should be trained to handle such situations. Allow them to perform a proper sideline assessment. Getting an immediate analysis of how your child is doing after a possible severe impact is the first step to protecting them from worsening the injury.

Resting is not enough

While 80% of concussion symptoms improve within a couple of weeks, prolonged symptoms are not uncommon. If you feel that your child has not recovered completely or is not showing signs of recovery, bring him to a healthcare provider. They will use the Standardized Concussion Assessment tool- 5th edition (SCAT 5) or its modified version to track symptoms and help to estimate recovery. Resting alone cannot help to calm symptoms of concussion and need to be combined with an individualized symptom-based approach. Prescribed rest can be ineffective without taking into account an individual’s symptom and history. Interventions such as therapies, medicines, activity modulation tests can help to shorten the duration of post-concussion symptoms.

REAPing benefits

Rest

Like any other injury, head injuries were also believed to get better with adequate resting. However, as discussed earlier, determining the right amount of rest is a major component of early evaluation and diagnosis is an injury by a trained medical professional.

Evaluation

Post-concussive evaluation and monitoring by a medical professional is extremely crucial to determine the well being and path to recovery for your child.

Activate

Research and studies have indicated that a gradual reentry in the sport is actually productive in the healing process to someone with a concussion.

Prevent

Once your child recovers from the injury, you need to be aware of the relative risks and plan to eliminate or at least reduce the risks. It is easier to sustain a second concussion than the first one.

At Burnaby Heights Chiropractic, we strive to provide all of our customer with the same quality of care without reservation. As members of both the BC Chiropractic Association and the BC College of Chiropractors, it is our mission to ensure that everyone we meet gets accessible, ethical, high quality chiropractic treatments in a clean and relaxing environment. Contact us for more details.

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