How do we get them, and how do therapist massage them out?
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Just throwing this in there as a supplement to what everyone else is saying. Your muscles use sodium for the “contract” signal and potassium for the “release” signal. If you find you’re getting a lot of muscle knots, you could theoretically be low on potassium. I always eat a banana when I’m dealing with stiff shoulders. It’s not some kind of miracle cure that’ll replace massaging the knot out, but hey, bananas are delicious, so what have you got to lose really?
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