You could be an office worker who spends too much time at a desk, an athlete who’s been overdoing it or someone who doesn’t pay much attention to good posture. You’ve got a muscle knot. It’s painful and you want to know how to get rid of it – and keep it from coming back.
Muscle knots, also called myofascial trigger points, are common. You might be able to feel it as a bump where the muscle is tense or contracted, and it might feel sensitive or uncomfortable if you touch it or push on it.
“They are hypersensitive sites in a muscle or the connective tissue on top of the muscle, called the fascia,” said Cassidy Peterson, a physical therapist with Banner Physical Therapy. “They can feel tender at the spot and radiate pain above or below the area.”
You could get a muscle knot anywhere, but they’re most common in muscles you use frequently or repetitively, like those in the neck, shoulders and back.
What causes muscle knots?
“Most of the time, it’s not just one event. It’s a series of factors over time that lead to a muscle knot or myofascial trigger point,” Peterson said.
Areas in your muscles can become tense due to:
- Overuse or repetitive movements or strain without rest. This can happen in athletes, musicians and others who need to perform the same tasks or motions repeatedly.
- Poor posture when sitting, standing or lifting. Slouching and hunching are linked with muscle knots.
- Muscle tension from mental or emotional stress, since stress can lead to tight muscles as it builds up.
- Injury or trauma, such as strains or sprains that weaken the muscle or cause scar tissue.
- Inactivity or holding the same posture for a long time, such as sitting at a desk without breaks.
- Lack of mobility.
What are the symptoms of muscle knots?
“Symptoms can be quite uncomfortable and can range from slight discomfort to severe aggravation that impacts your daily life,” Peterson said.
With a muscle knot, you may notice:
- Pain or tenderness at the site of the knot: It can be a dull ache or sharp pain when you apply pressure. It could be mild to intense and may get worse when you move. You may also notice pain in the region of the knot.
- Stiffness or tightness: The muscle can feel tense even when you’re at rest. It may be hard to relax the muscle.
- Reduced range of motion: You may have trouble extending or flexing the muscle because of the tightness and stiffness.
- Other symptoms: You may also notice headaches, numbness, tingling or muscle twitching.
These symptoms usually start gradually and get worse over time. If you notice them, you’ll want to take steps to treat muscle knots before they get worse.
How can you prevent muscle knots?
Healthy habits that help keep your muscles flexible and reduce tension may help prevent muscle knots. You may want to:
- Stay active: Regular exercise can help keep your muscles active and flexible. Include a mix of cardio, strength training and flexibility exercises like yoga or stretching. Physical activity promotes blood circulation and helps keep muscles from becoming stiff or tense. “Muscle weakness can also contribute to muscle tension,” Peterson said.
- Practice good posture: Remember to use proper posture whether you’re sitting, standing or lifting. Try not to slouch or hunch over, which can strain muscles and lead to knots in the neck, shoulders and back.
- Manage stress: Stress and anxiety can cause muscle tension and knots. Try stress management techniques like deep breathing exercises, meditation or progressive muscle relaxation.
- Stay hydrated: Dehydration can lead to muscle cramps and stiffness and make muscle knots more likely. Drink plenty of water throughout the day to keep your muscles hydrated.
- Take breaks: Stand up, stretch and move around to reduce muscle tension and improve circulation when you need to sit for a long time or do repetitive movements. “Getting up from sitting every 45 minutes helps supply the body with joint mobility and muscle activation,” Peterson said.
How can you treat muscle knots?
You can try these techniques to relieve muscle knots:
- Self-massage: Put gentle pressure on the knot with your fingers or a massage ball. Focus on the tight area and gradually increase pressure if you can. Massage helps improve blood flow, relax tense muscles and reduce pain.
- Heat therapy: Apply a warm compress or heating pad to the area for 15 to 20 minutes or soak in a warm bath. Heat therapy can relieve muscle stiffness and make it easier to stretch your muscles.
- Stretching: Try gentle stretching exercises that target the muscle with the knot. Focus on slow, controlled movements that lengthen and relax the muscle fibers. Hold each stretch for 20 to 30 seconds and repeat several times during the day.
If these strategies aren’t helping, contact a physical therapist. “A physical therapist can help identify the causes of your muscle knots and trigger points to not only alleviate the pain but to help you find ways to keep your muscles healthy and reduce the risk of future problems,” Peterson said.
A physical therapist may recommend treatments that include:
- Gentle mobility stretches and exercises tailored to your range of motion
- Gradual strength progression
- Soft tissue massage
- Dry needling
They may also offer guidance on improving your posture and ergonomics so you can prevent future muscle knots.
You should see a health care provider if you have:
- Pain that’s not responding to self-care or physical therapy
- Knots with other symptoms such as numbness, tingling or radiating pain
- Symptoms that continue through the night
- Changes in bowel or bladder function
- A history of muscle injuries, chronic pain conditions like fibromyalgia or musculoskeletal issues
A provider can evaluate your symptoms and design a treatment plan that can help. “Muscle knots can be treated — you do not have to live with them,” Peterson said.
The bottom line
If you’re inactive, don’t take enough breaks from repetitive motions or have poor posture, you could be at risk for painful muscle knots. Treatment can help get rid of them and good lifestyle habits can keep them from returning.
If muscle knots are triggering pain or discomfort, talk to a physical therapist, health care provider or reach out to an expert at Banner Health.
