Muscle Knots & Foam Roller Exercises

Image Source: Mikael Häggström

What is a Muscle Knot?
We’ve all experienced tightness in our bodies as a result of muscle knots, which can often radiate pain and temporarily prevent of us from taking part in day to day activities or exercise. When you press on a muscle knot you can feel a small bulge that is sensitive to pressure. These knots are often referred to as trigger points, and the technical term is myofascial pain syndrome. Various forms of myofascial release can aid in treating muscle knots. Self myofascial release (foam rolling) can provide an inexpensive solution.

What is Self Myofascial Release?

The goal of self myofascial release (SMR) is to improve the overall body function at a fraction of the cost of a traditional massage. When you stress your soft tissue system, (muscle, fascia, tendons and ligaments) it can create imbalances, which in turn create soreness or injuries. Foam rolling, a form of self myofascial release, can help to restore balance to your soft tissue system by releasing tissue tension, and breaking down scar tissue. Ultimately, the goal is to increase flexibility, improve recovery times, reduce pain and help restore balance to your body. There is little scientific evidence that SMR can be used for treatment of muscle knots; however, thousands of professional athletes have used it as part of both their pre and post workout routines to help prevent injuries.


rumble roller glutes

Preventing Muscle Knots

This website contains exercises which can aid in the recovery and prevention of muscle knots. Here are a few more tips that can help prevent them:

  • Getting enough potassium and calcium in your diet.
  • Making sure to drink lots of water everyday and staying hydrated.
  • Using a foam roller prior to and after working out.
  • Stretching.

Below are a few links to pages with some great exercises you can do for certain areas of your body. Have a look, hopefully they’re helpful.

Calf Foam Rolling Exercise

IT Band Foam Rolling Exercise

Hamstring Foam Rolling Exercise