Muscle nodules, also called myofascial trigger points, are painful and can be responsible for headaches. Caused by overuse or misuse of muscles, stress or anxiety, muscle nodules can be very resistant to treatment. Removing muscle nodules takes a lot of effort and many techniques depending on your personal preferences and the types of treatments that work best for your muscles. You can adjust your lifestyle to prevent new lumps from developing and learn some techniques for managing pain.
Method 1 of 3: Treating Muscle Nodules
Step 1. Identify areas with nodules
Some nodules hurt without pressure, making them easy to spot. Others only hurt when you apply pressure. Using your fingers, gently tap your muscles in search of pressure points. You may feel a lump or lump in the muscle. Many people have muscle nodules in the upper half of their back. This is a good place to start your search.
Step 2. Visit a massage therapist
These specialists are trained in muscle therapy and know the best techniques for decreasing pain caused by lumps. They will apply compression to the muscle and the area around it. They understand how this process affects the tissues around the nodules and the rest of your body.
Step 3. Apply a massage on yourself
Professional massage can be expensive, especially if you need to visit a massage therapist regularly. An alternative is to learn massage techniques that you can use on yourself. Press the muscles gently and rub them in a circular motion. Do this all over your body - including muscles that don't have lumps - to completely relax you.
There are a wide variety of massage tools and pain relief creams available on the market that can help you. One method of massage involves passing a tennis ball around the area with light pressure, causing a slight pain in the muscle nodule. Exerting pressure, hold the ball in place for 30 seconds. Follow this procedure with other muscle nodules
Step 4. Apply heat or cold to the area
Temperature therapy relaxes the affected area.
- A hot or cold compress can relieve some of the pain associated with muscle nodules.
- Use a refreshing spray and stretch.
Step 5. Take a bath
A hot bath will help your body and your knuckles relax. To increase resilience, mix magnesium sulfate with water. A hot shower can help, but it's not as effective. Arrange yourself so that the water hits the muscles that are bothering you.
Step 6. Stretch your muscles
Stretching makes your muscles flexible. Consider doing tai chi or yoga, which combines relaxation with stretching.
Step 7. Exercise regularly
Exercise affects muscles in a similar way to massage therapy. Regular exercise stretches your muscles and preserves their flexibility, eliminating tension.
- Aerobic exercises are usually good for relieving muscle pain, especially those that work the shoulders (such as swimming).
- Bikram yoga (hot yoga) offers the benefits of a hot tub with the added bonus of flexibility exercises. Be sure to follow the recommendations. Hydrate before starting and remember to stay hydrated. Avoid eating large meals three hours before class. Prefer light, easily digestible foods that are rich in electrolytes, such as bananas. During class, if you experience cramps followed by dizziness, nausea, or weakness, move away from the room and seek treatment. Most Bikram classes are an hour and a half. Talk to the instructor before your first class. If you're not used to high temperatures, your goal will be to stay in the classroom throughout your workout before you start exercising.
Step 8. Try hypnosis
Hypnosis can help your muscles relax and fight pain.
Step 9. Visit a physical therapist
You will learn exercises that will help you strengthen and stretch your muscles from a physical therapist. It can help to straighten out your lifestyle and prevent muscle nodules.
Method 2 of 3: Adjusting Your Lifestyle
Step 1. Arrange your workspace
Being prostrate over a computer can make your muscle nodules worse. Your chair should have a proper backrest and your desk a good height so you don't bend too much while you work. You can try tools like ergonomic keyboards to correct posture.
Step 2. Check your posture
Sitting upright and walking correctly can decrease muscle nodules. Don't shrug your shoulders.
Don't forget to check your posture while working. Bending over a table or sitting on chairs that don't support your spine can create muscle nodules
Step 3. Pay attention to your placement
For example, you may not notice that you normally sit in an awkward position while watching television. Maybe your body relaxes too much to the left in the car. All of these factors can create muscle nodules in the shoulders and back. Pay attention to your placement.
Step 4. Ask your friends and family for help
Your loved ones can nudge you when you are in an awkward position.
Step 5. Try meditating
Meditation can help you become aware of your posture and relax.
Step 6. Consciously relax
When you notice your shoulders tightening, consciously relax them. Take a deep breath and let it out slowly as you imagine releasing the tension in your shoulders. Repeat as necessary.
Step 7. Use a foam roller to relieve muscle tension.
You can use the foam roller to loosen muscle nodules or trigger points. These points can bring pain to where they are or radiate it to other parts of the body. The foam roller helps to undo these lumps and restore your muscles.
To use the foam roller, place it on the floor and place the painful, tense area of your body on top of it. Then move over it slowly to relieve the tension
Step 8. Take vitamins
Muscle nodules can develop more recurrently if you are not nourished properly. Eat fruits and vegetables and take your vitamins to supplement your diet.
Step 9. Try cognitive behavioral therapy
Therapy will not make the lumps and pain go away. However, it can help you deal with the pain through an attitude adjustment. Also, you will have to exercise: therapy may encourage you to pursue exercise.
Method 3 of 3: Coping With Pain
Step 1. Use transcutaneous electrical nerve stimulation (TENS)
The TENS method uses a low-voltage electrical current to decrease pain. These procedures can be done by a doctor. Kits that allow the patient to make them at home can also be found in pharmacies. You place two electrodes near the pain site and the system applies current.
Step 2. Try an anti-inflammatory medication
It will lessen pain and reduce swelling.
Step 3. Ask your doctor to give you an injection
Doctors can inject medication at specific points to relieve pain. Usually he or she will use a local anesthetic.