Page 41 - Network Magazine Spring 2019
P. 41

such as weight lifting, cross fit, cycling, Zumba, Insanity or P90X! The most overlooked way to develop knots is by just sitting at a desk without getting up to stretch and move around, which will reduce lymphatic flow and blood circulation, leading to muscle stiffness.
Now that we know what knots are and how we get them, let’s talk about how to manage them. Prevention is the best remedy! Drink half your body weight in water in ounces, generally no more than 100 ounces a day. Eat plenty of fruits and vegetables that will naturally hydrate you, not to mention provide essential antioxidants and phytonu- trients. Limit caffeine since this is a natural diuretic and causes frequent urination, which causes a loss of minerals.
Even with our best efforts to prevent knots, we will get them at some point. Consistent massage with a licensed
massage therapist is absolutely essential to help loosen the knots and allow the tissue to return to a normal state. Massage therapists use various strokes and techniques, such as effleurage, petrissage, stripping, tapotement, as well as trigger point therapy and myofascial release. Mas- sage will increase lymphatic movement and blood circula- tion, allowing toxins to be filtered and released through the lymph nodes, spleen, liver, and kidneys. 5Athletico Physical Therapy agrees that “massage is not just some oc- casional luxury saved for vacations and spa days. Massage therapy can help keep your muscles healthy, pliable, and oxygenated.” Licensed massage therapists are plentiful, whether in private practice or working at a spa and have hours and prices to accommodate anyone's schedule or budget.
Start feeling better; schedule your massage today!

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