How to treat knotted or strained muscles at home

Posted by sanjay on Thursday 30 Apr 2009

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Irrespective of the nature of your job or the physical activities you perform, your chances of experiencing the pain of a knotted muscle are high. Most of the time, they are caused by physical exercise or strain, especially when a specific muscle is overstretched while performing a basic physical activity. Physical work does not essentially refer to an intense sports related activity, like playing hockey, tennis or basketball. It may refer to an activity as simple as gardening, or working in the kitchen, taking a bath, or carrying a heavy object.

Causes
A muscle could knot up unexpectedly while you sleep or appear abruptly when you reach for a jar of jam off the kitchen shelf. Perhaps while taking a bath you rinsed your hair and turned your head to apply shampoo and it just appeared out of the blue. Strained muscles really do not need provocation. They may be caused by improper posture while sitting or standing. It is for this reason that you should always maintain proper posture. Should your job require you to be at a desk all the time, make sure to take short breaks, even if it lasts for just two minutes, and walk around a little bit.

Treatment
Preventions and precautions apart, there are a few treatments that you may undertake at home. These will take care of knotted or strained muscles of the back. The simplest, yet most effective, treatment is the application of a cold pad to the affected zone. Collect ice in a reasonably large towel. Let the towel get cold and then gently apply it to the knotted muscle until the ice melts and the towel in no longer cold. Repeat this process over an hour or two, depending on the intensity of the pain. It should reduce the swelling and inflammation and soothe the pain. While applying the cold pad you should simultaneously, but gradually, make an effort to return to your normal routine. Avoid straining or stretching your muscles too much.

Bathing with Epsom salts can also help relieve the pain to some extent. Anti-inflammatory creams and sprays are also available. You should try one if you feel the need. They provide short-term relief and should be preceded by a massage.
Massage the area. If you are aware of a good masseuse, visit them as often as you can afford.