I'm an exercise physiologist. Remember, being consistent with exercise habits and moving throughout the day can assist keep knots from growing in your muscles in the first place. A fairly simple method to help alleviate muscle knots is stretching. For example, you probably have knots within the quadriceps muscle group on the front of your thigh, you'll be able to lie on a foam roller and gently roll your leg back and forth on it. If you do discover muscle knots popping up, simply stretching at the end of the day or going by some self-myofascial release methods are easy, effective methods to assist alleviate this issue and avoid future problems. 2. Moving only your ankle and keeping your toes pointed up, turn your foot outward, away out of your other leg. Why: Shift your focus to the lower physique by training your calf muscles as you progress your ankle joints via flexion and extension.

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