How Does a Muscle Knot Form?

Muscle knots can result in varying degrees of pain, soreness, tenderness or tightness. These sensations may stem from lifestyle habits like poor posture, incorrect form or repetitive motions.

In certain cases, muscle knots are a sign of myofascial pain syndrome, a chronic condition potentially related to overuse that causes referred pain in other parts of the body.

If you’re dealing with chronic muscle knots, you may be referred to a physical therapist for assistance. Learn more about our approach to treating muscle knots.

What Are Muscle Knots?

Knots occur in response to a spasm, causing muscle fibers or the fascia to become tense. These trigger points are either related to routine body pain or “hidden”. In the latter case, you only notice the issue when you rub or press down on the trigger point and feel pain.

Causes of Muscle Knots

Muscle spasms tend to stem from at least one of the following factors:

• Repeatedly training one muscle group
• Not changing your position for an extended period of time
• Overuse, including repetitive motions or repeatedly lifting heavy objects
• Poor posture
• A sedentary lifestyle
• Stress contributing to muscle tension
• A muscle strain, tear or bone injury

While there is little known about how muscle knots affect the body, some researchers believe they can restrict blood flow or affect adjacent nerves, which may intensify the pain you feel.

Common Locations

Although you can experience trigger points anywhere you have muscle or fascia, they are more likely to occur in the following areas:

Based on location, an active muscle knot may be contributing to:

Treatment for Muscle Knots

If you have a muscle knot that won’t seem to go away:

• Get in the habit of routinely stretching your muscles
• Take breaks throughout the day to get up and move
• Regularly change positions as you sit, drive or lie in bed
• Alternate between ice and heat to manage the pain
• Book a massage to try and work out the muscle knot
• Apply pressure to the affected area throughout the day

If your condition has become chronic, you may be referred to a physical therapist for more targeted stretching, exercises and treatments:

• Myofascial release therapy or dry needling can lessen pain and help break up the knot.
• Ultrasound or transcutaneous electrical nerve (TENS) can help relax the muscles.
• Trigger point injections can decrease pain affecting the musculoskeletal system.
• Changing your exercise routine can prevent certain injury risks.
• Staying hydrated and eating more fruits and vegetables can fuel your muscles and lessen sources of irritation.

Work with the team at Integrated Rehab to address the source of your muscle knots, including solutions like dry needling. To learn more or book an appointment, contact us today.