Many people are told the same thing:

“It’s just wear and tear.”
“You just have to manage it.” Or, “live with it.”

But that’s not the whole story. While arthritis itself cannot always be reversed, there are effective ways to reduce pain, improve movement, and help joints function better. At Physiofusion, we’ve introduced advanced Laser Therapy for Arthritis to help people do exactly that.

Using state-of-the-art technology, we’re proud to offer one of the most advanced non-invasive treatments available for joint pain in Burnley and Padiham.

What Is Laser Therapy for Arthritis?

Laser therapy, often referred to as photobiomodulation therapy, uses targeted laser light energy to stimulate the body’s healing processes. Unlike treatments that rely on medication or injections, laser therapy works by activating biological processes within your cells.

When the laser light penetrates the tissue around a joint, it helps to:

• Increase circulation
  • Reduce inflammation
  • Stimulate cellular repair
  • Improve tissue healing

The result is often less pain, improved joint movement, and better function. Importantly, the treatment is completely non-invasive, meaning there are no injections, no surgery, no downtime and most importantly, pain-free treatment.

Why Arthritis Pain Happens

To understand why laser therapy can help, it’s important to understand arthritis itself. Arthritis occurs when the structures within a joint become irritated or worn, leading to inflammation, stiffness and reduced mobility. Over time, the surrounding tissues can also become tight, weak or protective of the joint.

This is why many people experience:

• Persistent joint stiffness
  • Pain during or following activity
  • Reduced mobility
  • Muscle tightness around the joint

The key to managing arthritis effectively is treating the joint and the surrounding tissues together. That’s where modern physiotherapy and laser therapy work extremely well together.

How Laser Therapy Helps Arthritic Joints

Laser therapy works at a cellular level, which is what makes it such an exciting development in musculoskeletal treatment. The light energy stimulates the mitochondria inside your cells, which are responsible for energy production. When stimulated correctly, these cells become more efficient at repairing tissue and regulating inflammation.

For arthritis sufferers, this can lead to:

Reduced Pain: Laser therapy stimulates the body’s natural pain-relieving chemicals and reduces irritation in the joint.

Reduced Inflammation: Chronic inflammation is one of the biggest contributors to arthritis pain. Laser therapy helps calm this process.

Improved Joint Mobility: By reducing swelling and relaxing surrounding tissues, joints can move more freely.

Faster Tissue Repair: Laser therapy encourages cellular activity that supports healing and recovery.

Patients report their joints feel looser, more comfortable and easier to move following treatment.

What Happens During your Laser Therapy Treatment?

One of the reasons laser therapy is becoming so popular is how simple and comfortable the treatment is. This is boasted by hands on physio techniques provided at the same time as your laser therapy eg joint mobilisation or muscle release as well as tailored exercise advice specific to the joint your physio has just assessed.

During a session:

1. Your physiotherapist will assess your joint and identify the areas needing treatment.
2. The laser device is applied directly over the affected area.
3. The treatment typically lasts a few minutes per joint.
4. Most patients feel a gentle warmth or nothing at all.
5. Manual therapies then follow to improve the mechanics of the joint and its surrounding tissue. This takes several minutes per joint usually.

The laser procedure is pain-free and safe, and you can return to your normal activities immediately afterwards

Why We Introduced Laser Therapy at Physiofusion

At Physiofusion, we are always looking for ways to improve the outcomes we achieve for our patients. For many people with arthritis, traditional advice has often been limited to:

• Pain medication
• Waiting Lists
• Managing symptoms

We believe people deserve better options than simply being told to live with the pain. That’s why we invested in high-intensity, medical-grade laser technology to offer a treatment that addresses the root causes of joint pain rather than simply masking symptoms. This technology represents a significant investment, but it allows us to deliver one of the most advanced arthritis treatment options currently available in private physiotherapy clinics.

Why This Treatment Is Rare in Lancashire

High-quality medical laser equipment is expensive and requires specific training to use effectively. For that reason, very few clinics in Lancashire offer advanced laser therapy for arthritis. At Physiofusion, our clinicians are trained in how to apply the correct dosage, wavelength and treatment protocol for different joint conditions. This level of precision is essential because the effectiveness of laser therapy depends heavily on how it is applied.

Who Can Benefit From Laser Therapy?

Laser therapy can be beneficial for many common arthritic conditions affecting joints such as:

• Knees
• Hips
• Shoulders
• Hands and wrists
• Neck and back

It may also help people who experience:

• Long-term joint pain
• Stiffness affecting daily movement
• Flare-ups of inflammatory symptoms
• Reduced mobility due to arthritis

Your physiotherapist will always assess whether laser therapy is appropriate for your individual condition before recommending treatment.

A Results-Driven Approach to Arthritis Care

At Physiofusion, we don’t believe in passive treatment alone. While laser therapy can significantly reduce pain and inflammation, the best long-term results come from combining it with physiotherapy rehabilitation.

This may include:

• Strengthening exercises
• Mobility work
• Joint stability training
• Lifestyle advice to protect the joint

The aim is not just to relieve pain temporarily, but to help you move better, feel stronger and reduce future flare-ups.

Arthritis Doesn’t Have to Control Your Life

If you’ve been told there’s nothing that can be done for your arthritis, it can feel incredibly frustrating.

But modern physiotherapy has evolved. With the right combination of advanced treatment technology, expert assessment and structured rehabilitation, it is possible to significantly improve how your joints feel and function. Laser therapy is one of the most exciting developments in this area, and we’re proud to bring it to patients in Burnley, Padiham and across Lancashire.

Book Laser Therapy in Burnley or Padiham

If arthritis pain is affecting your daily life, the first step is understanding what treatment options are available to you. At Physiofusion, our experienced physiotherapists can assess your joint and determine whether laser therapy for arthritis could help you.

You can learn more about the treatment here: https://physiofusion.co.uk/clinical-therapies/laser-therapy-for-arthritis/

Or book an appointment online with our team today.

Because even when arthritis can’t be cured, it doesn’t mean that nothing can be done!

5 things to try before seeing a therapist about an injury:

1. Avoid Overdoing It

A common way to injure ourselves is doing too much, too soon. For example, suddenly committing to a Couch to 5K program or signing up to a fitness boot camp can shock our joints further, causing strain.

To prevent this, introduce new activities gradually. Let our body adapt to the movement and intensity. If we experience pain or swelling, it’s often not the activity itself that’s the problem, but how much we’ve done or how well we’re doing it (technique matters!).

Tip: Be mindful of activities with high-impact movements, like running, which can strain our knees, ankles, and other weight-bearing joints if done without proper preparation or technique.

2. Know When to Rest and When to Seek Help

Not all pains are equal, and it can be tricky to distinguish between soreness and a more serious issue.

• Niggle: A temporary irritation that typically resolves within two weeks with rest.
• Injury: Damage to a tissue or structure that requires more time and possibly professional intervention.

If our pain persists or worsens after two weeks of rest, or if we can’t bear weight on the affected area, seek help immediately. Severe pain, swelling, or an inability to use the area normally could indicate an injury. If we suspect a fracture, head straight to A&E. Otherwise, a Physiotherapist can assess the problem and create a recovery plan.

3. Follow Basic Injury Care Principles (P.R.I.C.E.)

When dealing with an injury or niggle, the P.R.I.C.E. protocol is your go-to:

• Protection: Use a brace or crutches for more serious injuries.
• Rest: Avoid activities that worsen the pain.
• Ice: Apply a cold pack to reduce swelling and pain, but never place ice directly on the skin. Use a damp towel as a barrier and limit ice application to 10–15 minutes.
• Compression: Wrap the area with a bandage or use a compression sleeve to minimize swelling and provide support.
• Elevation: Raise the injured area above heart level to reduce swelling.

These steps help reduce inflammation and protect the area, giving our body a chance to heal.

4. Don’t Be Afraid to Move

While rest is essential, completely avoiding movement can sometimes do more harm than good. Gentle movement keeps stiffness at bay, maintains circulation, and promotes recovery.

For minor aches or stiffness, such as after a long run, light stretches or low-impact exercises can help loosen muscles and joints. However, if movement causes significant pain, stop and reassess.

Tip: Back pain, a common issue, often worsens with prolonged sitting or inactivity. Keep moving gently to avoid stiffness and tightness.

5. Return to Activity Gradually

One of the biggest mistakes people make is rushing back to their usual activities before fully healing. This can worsen the injury and prolong recovery.

• Follow the 2-week rule: Give our body time to heal before resuming activity.
• Ease back into exercise, starting with a reduced intensity or duration.
• Pay attention to warning signs like pain, swelling, or limping, which indicate we’re overdoing it.

Patience is key—tissues heal slower than we’d like, and pushing too hard too soon often sets us back.

Final Advice

• Niggle: Rest for two weeks and monitor improvement.
• Injury: Follow the P.R.I.C.E. protocol.
• Uncertainty: Consult a Physiotherapist for expert advice and tailored treatment.

Physiotherapists specialise in diagnosing and treating injuries, identifying their causes, and creating strategies to prevent recurrence. If you’re unsure about your pain, don’t hesitate to use our FREE Ask A Physio service online, where you can ask us questions before you commit to anything.

The benefits from Stretching

1. Increasing the flexibility of muscles and joints, making it easier to move and perform daily activities.
2. Reducing muscle soreness and tension, which can be caused by overuse or injury.
3. Improving posture by helping to align the spine and other joints.
4. Improving athletic performance by increasing flexibility and reducing muscle soreness.
5. Reducing the risk of injury by preparing the muscles and joints for physical activity.

When should we stretch?

1. Before exercise: It’s important to warm-up our muscles before any physical activity by stretching for at least 5-10 minutes. Studies have shown a reduction in injury and increase in performance.
2. After exercise: Stretching after exercise helps to cool down the muscles and avoid them from tightening up. This also promotes recovery.
3. Intervals throughout the day: Taking short breaks throughout the day to stretch can help to relieve muscle tension and improve posture. A common cause of general aches and pains comes from when we are sedentary for long periods of time.
4. Before bed: Stretching before bed can help to relax our muscles and in a lot of cases, has shown to improve sleep.

When not to stretch?

There are occasions when the benefits from stretching would be more of a hinderance than help. Stretching should generally be avoided in cases where we have a known muscle or joint injury, or if we are experiencing any significant pain. Stretching should also be avoided for certain medical conditions, such as osteoporosis or rheumatoid arthritis. It is best to consult with a physiotherapist before beginning a stretching routine, particularly if you have any underlying medical conditions or injuries.

If you are unsure, you can reach out to our team of expert therapists using our FREE online service, Ask A Physio. We can talk to you about all the benefits from stretching tailored to your specific condition/issue.

Both are highly qualified, trained professionals. Sports Therapy can assess, diagnose and rehabilitate musculoskeletal injuries both in and outside of sport.

A Sports Therapist can provide manual therapies, including sports massage and mobilisations and can also aid recovery and prevent injury through patient-specific, exercise-based prescription.

Rehabilitation exercise programs and development are the shining light of skills that a Sports Therapist supplies.

Physiotherapists have a broader medical training. Whilst Physiotherapists cover sports and musculoskeletal injuries and rehab, they also study degenerative conditions, diseases, surgical procedures, respiratory conditions, neurological issues and elderly care.

Physiotherapists include the use of manipulation techniques and specialise in cases such as upper neck issues, any arthritic conditions, headaches and post-surgical rehabilitation.

What is the difference between a Sports Massage and Sports Therapy appointment?

If you have a specific muscle or joint injury, then it is best to book a Sports Therapy assessment, where you will get a full diagnosis and treatment of the injury.

General muscle aches (that are tightness rather than injury), may be best tackled with a Sports Massage appointment.

It may be that in your Sports Therapy appointment, some Sports Massage techniques will be used. If you come in with an injury and the Sports Therapist believes that the injury may be best treated with Sports Massage alone, then future appointments can be changed to suit this.

What is a Sports Massage?

A Sports Massage is a firm, pressured, manual therapy, aimed to release and reduce tension in muscles and soft tissue.

Massage improves circulation and encourages the flow of blood through the muscles, which helps to remove waste products, such as lactic acid, that may be sitting in the tissue and causing pain and/or stiffness.

For this reason, Sports Massage can also be used to help swelling resolve. Different therapeutic techniques will be applied during the massage to help relax the muscles and subsequently, the body. Sports Massage can be used for both injury recovery and also injury prevention.

What is the difference between a ‘Sports Massage’ and a ‘Deep Tissue massage’ ?

A Sports Massage is a deep, pressure massage, so strictly speaking they are very much the same thing. A Sports Massage is more directed to a specific area/injury of the body. A Deep Tissue Massage can be considered more generalised and work all over the body in one session.

My muscles are tight, but I don’t play a sport, can I still have a Sports Massage?

ABSOLUTELY. You do not have to be an athlete or play any sport to have a Sports Massage.

Sports Massage can be beneficial for anyone regardless of their sporting background. It is commonly used in sporting environments, which is where it takes its name, but the reality is, we can get similar injuries from ‘non-sporting’ activities very easily.

People who work behind a computer and have a more sedentary lifestyle have found to benefit from regular Sports Massage. This is for the tension in their neck and shoulders from working long periods of time in one position.

My knee injury is stopping me from playing sport, is Sports Therapy the best service to help?

A Sports Therapy assessment will be beneficial for this. A Sports Therapist can provide a full functional assessment to diagnose the knee pathology and highlight any areas of weakness or biomechanical imbalances.

A Sports Therapist can provide hands-on treatment and tailor an assisted rehabilitation plan which will include progressive exercises.

Further down your rehabilitation plan, exercises prescribed will be sports specific; to aid a smooth transition back to playing the sport you love.

I’ve recently been involved in a road traffic accident and have since been experiencing severe neck pain and dizziness, who do I see?

A Physiotherapist can help with this. They will obtain a full subjective background regarding the accident and past history and will assess your problem.

Physiotherapists can treat the condition using appropriate hands-on therapy, electrotherapy (such as laser or ultrasound therapy), and/or exercise-based rehabilitation to help with your symptoms and pain.

My back aches when I lift weights in the gym, who can help with this?

A Sports Therapist will be best suited for this. They are able to assess your technique and provide tips to correct your form during weight lifting, as this is often the case. This will help prevent you from any further injury whilst also addressing your problem.

If you have any other questions regarding either therapy, you can get in touch with the experts using our FREE online service, here.

A great positive about some assisted stretching exercises is that they can often be simply performed by an individual once prescribed and taught, however there are types of stretching which require assistance from a Physiotherapist. More complex types of stretching called muscle energy techniques which use the contraction of a muscle to increase its flexibility can in certain circumstances have quicker results than standard passive stretching.

When we feel tightness or pain in our body, we often feel the need to stretch in order to relieve our symptoms. This is a good instinct! Stretching can help to relieve tight pain, as well as increasing the movement in our body. However, there are numerous reasons why we may feel tight, stiff and restricted and would therefore be beneficial to seek professional advice before continuing.

A reduction in range of motion in the body is typically due to either a restriction in the joint or an increase in tension of the muscle. Also, other issues such as weakness or a history of serious pathology could cause significant restriction. A structured programme of stretching has been shown in a majority of cases to increase the range of movement in the body where the restriction is caused by soft tissue tightness such as muscular restriction.

At times, there is a danger in wanting to be as stretched as possible, however, it is actually important for us to have SOME tension in our muscles. It is also natural for some muscles to be shorter and tighter than others and part of this is determined by our activities and needs. What is important is to address areas of the body where a restriction in movement is likely resulting in pain, discomfort or a loss of function.

A Physiotherapist will be able to perform an assessment to determine the likely cause of any restriction in movement, as well as to analyse whether these restrictions are detrimental to health and function, working out how best to resolve them if required. There are numerous types of stretching techniques, including static, dynamic and contraction based stretches. The type which is appropriate for your needs is dependent on multiple unique factors which will be determined during assessment.

Overall, if used appropriately, assisted stretching can be an incredibly beneficial exercise and the right guidance from a Physiotherapist can ensure that you get the most from it.

If you have any questions or queries, please reach out to our experts for FREE using our online service. Alternatively, you may call us on 01282 453 110 to book in with a therapist.

If you would our help with assisted stretching, you can choose your preferred location to be treated from. Select from our Burnley and Padiham clinics.

Pain is our body’s response to how dangerous it thinks a sensation is/how much danger it feels we’re in. If it feels things are highly dangerous, it will try to stop us moving the area it thinks is under threat by making us feel pain. Stress adds to that feeling of being under threat, and combined with the information our body is receiving from the injured area, this will naturally increase the level of pain our body makes us feel.

Here’s the 3 main causes of lower back pain:

Muscles

If our muscles are very tight, have been working overtime, or have been strained by too heavy a load being put through them, they can become painful to stretch and tender to touch. If any muscle fibres have been damaged, regeneration normally starts 4-5 days POST injury and peaks at 2 weeks.

If our muscles are tight, overworked and constantly irritated then we would need to look at altering our Biomechanics, learning how we move and how to best reduce the load on that muscle or group of muscles.

Joints

Our spinal joints are called zygapophyseal joints or facet joints and are positioned at the back of our vertebrae (bones of the spine). Along with the disc, they allow the spine to move and stabilise the joint.

Pain from our facet joints tends to be felt either side of the spine, both locally and radiating to the legs or groin. It is often set off by activities that involve leaning backwards, as this is a position that loads the joint.

Facet joint pain can also be caused by arthritis and/or obesity making the joints sore and inflamed. Our posture, particularly those of us with a big arch in the back, can suffer facet pain as it is a position where the joints are continuously being loaded at the end of their range (joints are designed to move through their whole range, but they may become irritated  if they’re often static at the end of range).

Facet pain can also be caused by a condition called spondylolisthesis. This is where the vertebrae (spinal bone) move slightly forwards on the one below it.

Treatment for facet pain can involve Physiotherapy to help change the biomechanical factors that are irritating the joints. Mobilisations of the joint and other manual therapy can help with stiffness and pain.

Discs

 There’s a lot of unhelpful and potentially worrying phrases you may have heard related to discogenic (pain from the disc) pain. Discs are described as `popping out, slipping or even crumbling’. However, discs don’t actually do any of these things (though if your back is really painful it may well feel as if they have!). To explain why they can hurt it helps to explain a bit about their construction.

(query picture of disc here)

Discs are made of an outer and an inner part. The outer part is made of lots of layers wrapped around each other, rather like an onion. This outer layer is called the annulus fibrosis and it wraps all the way round. In the centre of the disc is a soft, jelly-like substance called the nucleus pulposus.

On top and bottom of the disc is a layer of cartilage

Fun fact – discs don’t have their own blood supply. They get their nutrition from the cartilage above and below them as well as the outside layer of the disc. Some of the nutrition (blood and oxygen) diffuses into the disc and some of it is `sucked in’ via movement of the disc (similar to a sponge being squeezed to draw water in and out).

Why and how can discs become painful?

 Sometimes the outer part of the disc can become slightly damaged causing it to bulge out as the disc is under pressure. This can be painful as the body creates inflammation to repair the disc. It can also be painful if the disc bulge reduces the space around or bumps into a nerve passing nearby causing nerve irritation and pain.

Sometimes the damage is enough that there is a small tear in the disc and occasionally it can be enough of a tear for a small amount of the ‘nucleus pulposus’ to escape from inside the disc. This is made of a substance that is very irritating to the surrounding tissue and even a small amount can create a lot of pain.

Pain from the discs can be felt in movements that involve leaning forwards, twisting or sitting for more than 60 minutes, as these all increase the pressure through the disc. It can also be aggravated by coughing or sneezing as this increases pressure in the disc.

The good news? Discs often heal! While lower back pain can be incredibly frustrating and sometimes debilitating, it is VERY common. There are so many methods and therapies to help lower back pain so you mustn’t worry without seeing a Physiotherapist first.

If you have any issues with lower back pain, you can speak to our Physiotherapists for FREE advice using our online ‘Ask A Physio’ service, here.

They are typically caused by poor posture or a muscle weakness, often when repeatedly working a specific muscle group over and over. An acute muscle injury or continual muscle stress may lead to the development of trigger points. For example, a spot within or near a strained muscle may become a trigger point. Stress and anxiety can also cause spots to become irritated.

There are 2 types of Trigger Points:

Active –  Meaning you will usually experience pain when resting with the particular area being tender to palpate.

Latent –  Meaning you do not have any immediate pain, however you may become aware of a latent trigger point when direct pressure is applied to the specific area.

Assessment of Trigger Points: 

Use the Acronym STAR.

S = Sensitivity

T = Texture

A = Asymmetry

R = Range of Movement

• If there is 2/3 which are abnormal then a trigger point can be assumed

Treatment of Trigger Points: 

Non-Manual: 

• Superficial Heat
• Laser Therapy
• Ultrasound
• Dry Needling
• Electrical Stimulation

Manual: 

• Muscle Energy Technique
• Active Release
• Positional Release

Active Release Technique:

Sustained pressure stimulates the supraspinal pathway to release inhibitory neurotransmitters. This causes a reduction in muscle tone and breaks down adhesions.

1. Pressure is applied over the area of the trigger point with the muscle in a shortened position.
2. The opposite is then applied, working on the lengthened position.
3. This can be repeated 3-5 times.

Muscle Energy Technique:

To improve range of movement we use a method of post-isometric relaxation.

1. The trigger point area is taken into a lengthened position until a bind is felt. (A bind is the feel of the muscle just before the stretch).
2. The muscle should then produce a contraction against the applied force from your therapist at approx.
3. After 10 seconds, the muscle is taken into a further stretch.
4. This is then repeated 3-6 times until the target muscle allows for a normal range of movement.

If you are struggling with a muscle imbalance/weakness or you feel you have particularly tender areas in your muscle to touch, it is likely you will benefit from trigger release therapy. If you would like FREE advice from our specialist before you decide on your next steps, please reach out to us using our online service and we will be more than happy to help!

For issues such as musculoskeletal disorders and mobility functionality, you would be best seeing a Physiotherapist. Regular massage therapy is beneficial for easing overworked muscles and soothing aches, whereas Sports therapy involves the use of a physiological, pathological and anatomical approach in combination with sport and exercise science to provide both immediate and long-term care of injuries.

The benefits of Sports Massage

Physiological benefits.

• Improved muscle function
• Decreased muscle tension
• Improved and increased amount of blood flow and lymphatic drainage.
• Increased joint range of motion.
• Increased strength and stability.
• Reduced scar tissue.

Psychological Benefits.

• Improved / increased of willingness.
• Improved motivation to succeed.
• Relaxation, reduced stress and anxiety.
• Pain reduction.

Why is it important to see a Sports Therapist regularly?

Sports Therapy is not only a treatment method, but an important preventive technique too.

By maintaining a healthy function of the body, it reduces the likelihood of injury; even if you may not be in pain as such, regular exercise and sport can cause the muscles to become tight, which can eventually lead to slight or major muscle tears.

A postural and functional assessment can be carried out to identify any possible weaknesses or imbalances that may be an underlying factor leading to significant injury.

Sport Therapy allows for the body to function correctly at its highest ability.

Heavy lifting and loading can cause micro tears within the muscle, which if left un-treated for a long period or time, can cause scar tissue damage, forcing a muscle to function at a lower level.

Sports Therapy is a technique used to avoid the adhesion and scar tissue build up.

The dangers from ignoring the pain/injury?

Pain is the body’s way of telling you that something is wrong and that an area has become problematic.  Physiologically, it could cause excessive stress on the body and lead to further injury and damage. Ignoring pain and injury may lead to irreversible damage that would require long-term treatment and care just to ensure the issue doesn’t worsen.

If you are suffering with any injuries or issues, it’s always worth an assessment at the very least. This will give you an indication of not just the severity, but also how long you can expect to recover.

Use our FREE online service to ask the experts their advice before booking anything.

First of all, muscle fibres run in all different directions in our body and our muscles are layered on top of each other – this is so that we can bend, twist and exercise in a variety of ways. Our muscles are meant to be flexible, strong, and challenged, but, sitting in the same position for long periods of time, lifting something incorrectly, even not being well enough hydrated, we can lose our mobility and flexibility.  The various muscle fibres can start to stick together, forming a hard lump under our skin known as a knot.

Although knots are incredibly common, don’t let that fool you into thinking they are harmless. If left untreated, the muscle tissue can continue to lose elasticity and cause postural problems, which can be very hard work to reverse.

What can we do to help prevent knots?

• Hydration – drinking plenty of water is hugely beneficial. When muscles cells don’t have adequate fluids, they don’t work as well and the performance of that muscle suffers. If you are careful about what goes into your body, you are less likely to suffer from a knot due to underperforming muscles.
• Take breaks – we tend to spend a lot of our day either sitting in front of a computer or staring down at our phones. This is not a natural position for our bodies to be in and can put huge amounts of stress on our back, neck and shoulders.  Set reminders on your phone or computer to prompt you to take a break every hour or so.  Even when sitting at your desk, straighten out your back, turn your neck from side to side, uncross your legs, and move as much as you can.
• Exercise – regular exercise is important, however, if you are having recurring issues with knots, it is also important to get yourself assessed by a Physiotherapist. They will be able to work out why they keep coming back and can help to ensure you’re not repeating the same mistakes.  Your Physio will also be able to advise you on the most appropriate exercises for your specific issue.
• Massage– it is important that we don’t generalise massage.  There are many different types of massage for a variety of reasons, not every massage is the type of luxury we go for on holidays and spa days.  Massage therapy can help keep your muscles healthy, pliable, and oxygenated.  Your Physio is able to assess you and help you select the most appropriate type of massage for your specific condition.
• Lifestyle – a life filled with stress and lack of sleep is the perfect pathway to injury. Even as little as 15 minutes a day of focused relaxation or meditation time can make a huge difference to the condition of your body.

What do we do if we already have muscle knots?

• Rest– when we’re in pain, it is our body’s way of saying it needs a break.  Especially if we know the cause of our pain.  The key is balance – our bodies need a mix of exercise and rest.
• Massage– massage therapy is not only a great preventative tool, but a good clinical massage therapist should help to relieve muscle pain and recommend self-care techniques that are specific to your particular issue.
• Physiotherapy – if you have been in pain for a while, Physiotherapy is the next best targeted step.  Not only will the treatment consist of soft tissue therapy, such as, massage and stretching, but your Physio will also help identify the underlying causes (looking at your posture, movements, biomechanics and habits).
• Stretching– gentle movements by going through your full range of motion can be very helpful.  Always ask for your Physiotherapists advice on the correct stretches and techniques.  We often over-stretch through lack of knowledge, and just because a muscle is hurting, doesn’t mean it needs to be stretched – sometimes the opposite is true!  However, gentle, full-body movement is usually a good idea as long as it is pain-free.

There are a large variety of knots, all needing their own specific treatment technique, therefore, we advise that you speak to a specialist to analyse them and find the most appropriate treatment.  It is important to remember that, like most knots in general, leaving them unattended does not reverse the problem.  The sooner we take action, the easier and faster it is to resolve.

If you would like professional advice for free before you decide on your treatment, use our online service Ask-A-Physio on our website.

Alternatively, you may call us on 01282 453 110.

Watch a video on muscle knots here.