There is some confusion as to what “muscle knots” are and where they come from. This article from the New York Times posits: “How do they happen and how can they be prevented? Are they harmful and should they be treated?” Allow me to answer these questions in the simplest way possible:
“Muscle knots” are not mysterious; they are areas of Sensory Motor Amnesia (SMA)
Sensory Motor Amnesia is habituated muscle tension that develops when we become habituated to stress and/or certain ways of moving. These areas of accumulated, learned muscular tension are stuck at the level of the central nervous system and cannot, physiologically, release and relax.
If you’ve ever had back, neck or shoulder pain and gone to a massage therapist to work the knots out of your back, only to have the knots return, it seems that there is little that can be done. Not so. The reason these knots seem to stick around despite the best massage therapist’s effort, and why they don’t show up on scans and MRIs is because what is happening in the muscle is a neurological event in the brain – a functional problem of the sensory motor system. SMA is not a medical problem that can be diagnosed through conventional medical methods. It is a functional problem of the sensory motor system that can be easily “unlearned” through Hanna Somatic Education.
Muscle knots can be prevented first and foremost by understanding how SMA develops in your brain due to repetitive stress responses and/or repetitive, habituated movement habits. Muscles have two functions: contract and relax. When muscles can no longer fully relax this is an indication that you have accumulated muscle tension that you are no longer fully aware of. The only way to fully release these “knots” is to make sure that the brain is fully in control of the muscles.
Muscles knots are only harmful when they get in the way of free, efficient movement.
Movement is medicine, movement is life, and painful muscle tension can cause you to move less efficiently and, for most people, minimize the amount of movement you do. In order to live a healthy, free life we need to be able to move strongly, vigorously, and with endurance for as long as we live. If you’re not planning on moving a lot then muscle knots won’t hurt you. The lack of movement will, however.
Treatment of tight muscles doesn’t work. Reeducation of tight muscles does.
If you want to untie a knot, you must look at the cord carefully then gently undo the tangle. Yanking on the cord will only make the knot tighter.
– Thomas Hanna
Muscle knots can’t really be “treated” successfully – for the long term. Treatment is what bodyworkers and doctors do when they attempt to fix tight muscles (or postural imbalances) from the outside; there are therapists who can help provide short term relief, yet muscle tension develops from the inside out (Sensory Motor Amnesia) and, since humans are self-regulating, self-sensing beings, not cars or bicycles that need fixing, their muscles must be educated so they can contract and release fully in order to get rid of muscle knots.
Through active involvement of the brain – rather than through manual manipulation – people can more easily and safely learn to eliminate muscle knots, restore full muscle function in all planes of gravity and prevent them from coming back by doing three simple things:
- Become aware of your daily movement habits and reflexive responses to stress. Repetitive contraction of muscles without full relaxation creates muscle knots.
- Learn to pandiculate instead of stretch. Animals pandiculate up to 40 times a day!
- If you have chronic muscle tension, learn how to eliminate your patterns of Sensory Motor Amnesia with a daily routine of Somatic Exercises**
Muscle knots are not an inevitable part of life; they are a symptom of stress adaptation.
**You can also learn to eliminate your patterns of SMA through a series of hands-on clinical Somatics sessions with a skilled and certified practitioner.