I get asked all the time what are knots or adhesions as I am massaging my clients.  Usually I am working on their rhomboids, the muscles that are located between the spine and the shoulder blades (scapula) when I get asked this question.  I find a lump of sorts in the muscles; it usually feels like a bump and may be painful or tender as I work on them.  We often call them knots, and they can be found in various parts of the body, but probably more commonly in the upper back and shoulder regions.  These supposed knots are actually muscle fibers that have become entangled together, bunching up and unable to relax. They are tensing up and not letting go.  This is often due to over use, prolonged holding, and dehydration. Yep, I said that magical word you all love to hate, dehydration.  I really cannot stress enough about hydration, please, drink your water!!  Give your muscles that hydration and oxygenation that they need to move and function properly.  It is also usually due to over repetitive use and holding a position for too long.  Think hunching over your computer, driving long distances, constantly texting, moving a mouse, or reaching for an object over and over again.  My favorite analogy is that of a rubber band.  When it is at its resting state, it is smooth.  Then you stretch it out, pulling on it over and over again, and then you let go.  What happens to that rubber band?  It curls up into a ball, or a knot. Hmmmm.  Sounds like your muscles, doesn’t it?  When you constantly pull your muscles into a lengthen state, they get fatigued.  Then you when you allow them to go back to their resting state, they tend to bunch up into a knot, not wanting to release again. 

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:

1. 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.
2. 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!
3. 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!
4. 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.
   
   

Do not ignore the feeling of knots and adhesions forming.  Once you start to notice them, act upon it.  The longer you let them hold on, the harder it is for them to release.  Down your water, maybe put some heat on it, roll it out, and book a massage as soon as you can. 

Well, it’s that time of year again.  Everywhere you go you hear sniffles, sneezes, nose blowing, and coughing.  Colds and Flus usually start showing up as Fall sets in, and progresses throughout the Winter months.  It can be hard to avoid, especially if you are around small children, lots of people, or handle money on a daily basis.  So how do you reduce your risk of getting the cold or flu this season?  Here are 8 tips that can help guard yourself against getting colds and the flu this year.

1. Get plenty of shut-eye.  Sleeping about 8 hours each night will help your body recharge and function at its best.  The body needs to rest in order to heal itself and produce the germ fighting antibodies.  If you are feeling rundown, then you are putting your immune system in jeopardy.  Slow down, rest up, and get your shut-eye.
   
2. Stay hydrated.  Make sure you drink plenty of water.  Staying hydrated will help flush out toxins in your body.  Also, water is important to keep your throat moist.  Cold and Flu viruses thrive to dry environments.
   
3. Fuel your body with nutrients.  Load up on foods that are rich in antioxidants and omega-3s.  Both will help protect your body’s tissues against inflammation, stress, and boost your immune system.  Increase your vitamins, especially Vitamin C, Echinacea, and Vitamin D, if you are in contact with others who may be sick, or you are feeling a little rundown yourself.
   
4. Frequently scrub your hands clean.  Washing your hands often is one of the best ways to get rid of germs.  Scrub your hands with soap and water for a good 20 seconds.  Make sure to rub rigorously to get rid of the germs.  Every time you sneeze, cough, blow your nose, come in contact with others, with money, or share common objects and surfaces, it is a good idea to wash your hands as soon as you can. (Keep hand sanitizer on your for when you can’t get to a sink.)
   
5. Disinfect and clean often.  Disinfecting surfaces, phones, computers and keyboards, and door knobs and light switches, will help kill any germs that may be lurking.  Don’t allow germs to grow and spread to you or others.  Cleaning regularly will help reduce your chances of getting the cold or flu.
   
6. Move your body.  Daily exercise is great for boosting your immune system.  If you feel run down or the beginning signs of potentially getting sick, keep it simple.  Going for daily walks, doing yoga, or light weight lifting is a good and healthy way to give your body the positive boost it needs.  Avoid going heavy, hard, or for a long duration, as this will put more stress on your body, weakening your defense mechanisms.
   
7. Humidity is your friend.  Investing in a humidifier is a great idea, especially if you are prone to getting colds or the flu every year.  This goes with the staying hydrated philosophy.  A humidifier will help keep your throat and nose moist and keeping things moist will help prevent the growth and spread of Cold and Flu viruses in your home.  Take steamy showers, hover over your hot soups and teas, and humidify your home.
   
8. Reduce your stress and relax.  This is usually easier said than done, especially as the busy holiday seasons are upon us, but it is essential.  When you are stressed, you compromise your immune system, and thus become more susceptible to getting sick. Take time out of your day to relax.  Enjoy a nice walk outside, read a (fun, not work related) book, meditate, or better yet, get a massage! Massages have been shown to help reduce stress, anxiety, increase blood circulation, and even boost your immune system.  The down time allows your mind and body to unwind, recharge, and reduces your stress levels, allowing your body to heal and protect itself from Colds and the Flu.   
   

As Cold and Flu Season is upon us, take the precautions to help guard yourself against getting sick.  If you do get sick, please be kind and stay home.  Staying home and away from others will help reduce the spreading of the viruses.  Take your sick days at work, ask a loved one or friends to go to the store and run errands for you if you can, and rest up so you can bounce back faster.