Every runner has experienced muscle pain. It can include hamstring pain, calf pain, quad pain, back pain, etc. Occasionally, this pain can be so bad that no amount of stretching or anti-inflammatories will get you back to 100%. You may feel a lump in the muslce – this is known as a “trigger point” or “knot.” Muscle knots are sections of muscle that are in a constant state of spasm caused by too much use. This leads to big problems because the muscle stops functioning normally and pain develops.
One good way to treat muscle knots is self massage. To properly self-massage problematic muscles, locate the exact spot where the knot is located. Use your thumb (or lie on a tennis ball) and put direct pressure on the muscle for at least 10 seconds. Expect this to hurt a little, but be careful not to press too hard and give yourself a bruise
After 10 seconds of pressure, release the muscle. Relax. After 30 seconds of rest, push down on the knot again for another 10 seconds. Release. Keep repeating this cycle until the muscle begins to feel looser. It may take a number of these sessions, but hopefully the knot will begin to get smaller, the muscle will begin to function normally, and the pain will lessen.
