Tight, sore muscles? Here’s how to treat them.

We get these ‘knots’ when we overload our muscles, either through exertion or poor posture. Especially in winter, we can even wake up with them.

The neck and tops of shoulders are classic spots, but the calves, glutes, and mid-back also have their share of knots.

Over-exertion is probably self-explanatory. We try to do too much and put the muscles under too much strain.

Regular strength-building exercise helps us to manage physical tasks more easily, making us less likely to incur this kind of strain. But building strength needs to be progressive. Overdoing it or trying to do it too quickly will upset the muscles too.

Posture is an issue when we’re doing something like looking at a computer screen for hours. We crane our necks forward and hunch our shoulders, unaware that our head weighs about 5kgs, and the poor neck and shoulders are having to hold it in space.

Improving our posture here can be easier said than done when we get engrossed in what we’re doing, but we can at least get up and move. We’re all familiar with the idea of moving every 20 minutes — having a stretch or a short walk or doing a few squats.

Especially in winter, some of us can sleep in interesting positions and wake up with sore spots, especially in our necks or backs. Do your best to adopt good posture when you get into bed. Get advice if you’re not sure what this should look like, and bear in mind that sleeping on your front can make you more susceptible.

Knots often go away of their own accord after a week or two, unless we keep re-generating them. In the meantime, stretching can help lubricate the area so that the tissues move more easily. It also helps if we keep warm.

Massage and/or dry needling can also help to break up the tension.

Foam rollers or hard physio balls can do the same, provided the spot is easy to access and suits this kind of therapy. Glutes and the mid-back should work. The neck won’t. That’s where you need your fingers and some warmth.

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