Muscle Knots!

What are muscle knots?

Muscle knots also called myofascial trigger points are a common problem for people. These knots can range from the size of a pinhead to the size of your thumb. Muscle knots are sections within a muscle where contracted fibers are unable to release, creating pain. Unable to release means the muscle never relaxes, the muscle is always in a state where it appears to be in active use rather than passive use. Muscle knots can cause pain in two ways: 

1.  Latent trigger points, which are knots that only hurt when you put pressure on them.

2.  Active trigger points, which are knots that actively refer pain along your neural pathways; causing it in non-localized areas. 

What causes muscle knots? The most common causes of muscle knots are:

1. Accidents – acute trauma, such as bad falls and sports injuries that strain your joints and muscles.

2. Postural stress – sitting too long with poor posture, sitting with no support, and lifting improperly.

3. Overstimulation – strenuous exercise and sport activities, especially lifting weights. 

How can I treat muscle knots?                                                                                                        

If you do have a painful knot, you’ll be glad to know it can get treated. You can go see a licensed massage therapist, who can use different techniques to treat the trigger points. You can also do self treatment. Massage yourself with a tennis ball or a foam roller. Just remember whatever you do, muscle knots don’t form over night and won’t go away over night.

Melissa Foster is a licensed massage therapist; she is part of the Wellness team at One.

What Herbs Have to Offer

It’s that beautiful time of season again when we all get out our houses and start planning for our gardens. Does not matter if you are planning a vegetable patch or planning to plant in a pot, herbs always make great choice for gardeners. You can enjoy the fresh aroma and taste and along with tons of health benefits that comes from fresh herbs. If you are wondering which one is the best, I would say they all are good ones. They all are lower in calories and have great health benefits.

Basil: Sweet basil is low in calories, and is a good source of vitamin A. Basil seeds in particular, is high in dietary fiber. Basil also includes flavonoids and antioxidants.
The flavor of fresh leaves is outstanding in salads (greens, tuna, potato, egg), with fresh or cooked tomatoes, with eggplant, peppers or zucchini, in marinades, as a sandwich garnish, and in the classic pesto sauce for pasta. Cooked briefly, it is a flavorful addition to soups, stews, and sauces. It works well with most other herbs. Large leaves can be torn, chopped or minced, and small leaves can be added whole to salads, vegetable dishes, pasta and rice. To insure best flavor, add to salads and cold dishes soon after cutting and to cooked dishes in the last few minutes of cooking. 

Oregano: In folk medicine it is used to treat colds, coughs, gastrointestinal problems, has antibacterial, antifungal, antimicrobial properties. Oil is used to scent soaps, lotions and cologne. 
 It also includes the flavonoids. Fresh and dried leaves of oregano can be added to soups, casseroles, sauces, stew, stuffing, eggs, olives, teas, tomato-based dishes, chili and pizza. Flowers have a flavor similar to the leaves and can be a flavorful and decorative addition to vegetables, salads and other foods.

Dill: Dill water, or “gripe water,” is an ancient remedy that has been used by mothers for centuries to calm colicky babies or to help them sleep. Today, recent studies are bearing out the belief that dill is a useful remedy for indigestion and ulcers. Dill is also believed to have anti-cancer properties. 

Thyme: Thyme has many uses in chicken broth or stuffing; in clam chowder and marinades for meats or fish; in sauces; with onions, carrots or peas; in egg dishes with other sweet herbs; even in a baked apple dessert. The flavor can be captured in oils or butter. Thyme has been used since ancient times for its antibacterial and antifungal properties (it was one of the Egyptian mummification herbs); it was used as a fumigant and as temple incense and medicinally in many ways. Today, the essential oil thymol is used extensively in mouthwash, toothpaste, and anti-rheumatic ointments.
These were some the commonly used herbs along with Parsley, sage, chives and rosemary. Does not matter if you are getting your herbs from garden or from stores, herbs are a great way to make your meal extra special.

Note: Using herbs in supplement form may have adverse reactions or may interact with your medications, so check with your doctor before taking any supplements.

-Mayuri Rangdal, 
 MS, RD, LDN.

Mayuri is a registered dietician who work at One. With years of experience she helps clients who are trying to achieve weight loss and overall better health. See our website at www.onecounselingandwellness.com to learn more about Mayuri and all of our providers and services.