How to treat Muscle Knots with yourself

Home treatment of trigger points, or muscle knots, can reduce pain and relax muscles. Try these self-care methods  


Apply mild pressure on the muscle knot with fingers, knuckles, or a massage ball. Start with gentle pressure and increase as tolerable.   

Heat Therapy 

: Apply a heat pack or warm towel for 15-20 minutes to relax tense muscles and promote blood flow. Heat therapy relieves muscle stiffness and heals.

Stress Reduction 

Please remember that the ketogenic diet requires you to meet your calorie needs. Too much calorie restriction slows metabolism, making weight loss tougher.  


Gentle stretches for the concerned muscle group can relieve tension and increase flexibility. Instead of bouncing, hold each stretch for 20-30 seconds to minimise damage.  

Foam Rolling 

Press and roll a foam roller over the muscle knot. Adhesions can be broken and blood circulation improved. Increase pressure as needed from light pressure. 

Hydration and Nutrition 

Stay hydrated and eat a balanced diet with muscle-building minerals like magnesium, potassium, and calcium.


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