So what about adhesions? Well, adhesions are usually the precursor to what we know as knots. They are usually formed by injuries, repetitive motions, constant tightness, and immobility. They are fibrous tissue that develops from a small tear in the muscle, tendon, or ligament. Adhesions are also found where there are scar tissues. They too, can be painful and limit your mobility. However, adhesions are more fascial related than muscular related. Fascia surrounds the entire muscles and the muscles fibers. (Think of an orange. The juicy part we eat is the muscle, the parts that holds it together and separates it into little wedges, is the fascia.) It is heavily intertwined in the body and when they start to stick together and get stuck, well, the muscles are restricted and either has difficulty in moving, or is unable to move in proper fashion. This restriction of muscle movement can be painful and tender when addressed with pressure.
So what can you do to help alleviate them? Here are four things you can you do to help relieve these uncomfortable knots and adhesions:
- Hydration. Keep drinking that lovely water! Keeping your muscles liquefied, and loose, will help prevent them from shrinking up in dehydration and causing you tension and pain.
- Stretching. Regularly getting up and stretching your muscles so they do not remain in a stuck position is key. Remember, movement is your friend, it helps increase your blood flow, and your muscles will thank you for it!
- Roll it out. Grab that foam roller and roll around on it, or use a lacrosse ball or tennis ball for the smaller areas. Lengthen your fascia and break up those adhesions that may be developing amongst your muscles. Don’t let them get stuck to each other, break it apart!
- Massages. Of course one of them most enjoyable ways to help get rid or reduce those painful knots and adhesions is by having someone else do all the work! Massage can help relax those muscles and break up the adhesions, allowing the blood to flow back to feed them and allow them to relax and let go, once again.