What is a knot?

What is a knot?

Muscle fibres run in all different directions within the muscles of our body. Muscles are layered on top of each other, and all being good, when these fibres are in good shape and working together this means we are flexible.

However, sitting at a desk too long or being dehydrated can mean we lose that flexibility as the fibres become compromised. Knots occur when muscle fibres become stuck together due to injury or damage.

Poor posture can lead to damaged fibres as the fibres become overloaded or conversely they can switch off.

What can I do about muscle knots?

Muscle ‘knots’ are incredibly common but common doesn’t mean they're a good thing. The good news... there are plenty of things you can do:


1. Massage - the friction will help separate the fibres, re align the fibres and restore balance
2. Hydrate and eat well - good nutrition will keep the muscle fibres healthy
3. Exercise - brings oxygen and nutrients to the muscles
4. Stretch regularly - restore mobilty to tight muscle fibres
5. Take breaks and move - if you are sat at a desk for long periods of time or any static posture for a long time try to move as much as you can.

Finally, also importantly, take time to RELAX.

The connect between the mind body is very strong, one affects the other so taking time to relax is very important. Listen to your body and time so time out when it’s needed.

Should I get a pre or post event massage?

Should I get a pre or post event massage?

With event season on the horizon it’s time to start thinking about how to look after yourself before and after your race(s). Many of our clients opt for both a pre and a post event massage as they really do help you to prepare and recover way better than if you had nothing at all.

Can exercise plans be adapted to suit my needs?

Can exercise plans be adapted to suit my needs?

Do you have a physical disability of paraplegia or amputation? Maybe chronic condition such as arthritis or multiple sclerosis? Sports therapists or physiotherapists can work with you to adapt exercise(s) to suit your needs.

Do you suffer with migraine? Massage can help

Do you suffer with migraine? Massage can help

Migraine Awareness Week began this week to help raise awareness as despite being the third most common disease in the world, with an estimated 1 in 7 of us affected, understanding about how debilitating this can be is very low.

Walking for health

Walking for health

Going for regular walks is one of the best and easiest things you can do for your health. It's simple and it's free, yet it's often overlooked as a form of exercise. You don't have to walk for hours to feel the effects - a brisk 10-minute daily walk will give you many health benefits. Here's how... 

Our ten top tips to keep on running in your 50's - and beyond...

Our ten top tips to keep on running in your 50's - and beyond...

Whether you are new to running (it's never too late to start), or you have been running for a while but have moved up an age category, here's our advice for any 'older' runners out there. 

8 ways that alcohol affects your body, sports performance and recovery

8 ways that alcohol affects your body, sports performance and recovery

Are you doing Dry January? Whether it's cutting down a bit, or if you are aiming for the whole month, your body will thank you for it in the long term. Even small amounts of alcohol can affect your performance and prevent you reaping the rewards of your hard work. This blog explains why. 

Reasons to be grateful… looking back on 2017

Reasons to be grateful… looking back on 2017

Hindsight's a funny thing isn’t it? We thought we hadn’t got up to much over the last year, but we had a look back and how wrong we were! We have so much to be proud of and grateful for... cheers! 

How can massage help you stay relaxed and stress free over the festive season?

How can massage help you stay relaxed and stress free over the festive season?

The festive period can be a very stressful time of year, so try to look after yourself.  Make some time for some exercise, relaxation, mindfulness, quality sleep and keep yourself grounded to make the most of the festive period.  

What is... a postural assessment?

What is... a postural assessment?

Posture is the position in which someone holds their body when standing, sitting or lying down. Postural assessments look at your static posture to see if there are any imbalances that could cause or are causing pain and discomfort.

What is... a trigger point and why does it cause pain?

What is... a trigger point and why does it cause pain?

Trigger points are often referred to as knots. They are defined as sensitive (hyperirritable) areas of the body and are an extremely common cause of pain...

Hydration and keeping muscle tissue healthy

Hydration and keeping muscle tissue healthy

Human bodies are approximately 70% water. Good hydration will improve the transport of oxygen and nutrients through all your cells. Hydration is very important when it comes to keeping muscle tissue healthy.