What Causes Muscle Knots, and How Can You Get Rid of Them

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If you've ever felt a hard, painful spot on your neck or shoulders after sitting at your desk all day, you probably had a muscle knot. These sensitive spots can cause muscle aches and limit your range of motion. And if you've had one, you're not alone. More than 8 in 10 people will develop a muscle knot at least once.

But you don't have to suffer through them. Most muscle knots often go away with treatment and healthy lifestyle modifications.

What are muscle knots?

A muscle knot is exactly what it sounds like: a sensitive, hardened spot on your muscle. Also called trigger points or myofascial pain, these tense muscle fibers may cause muscle aches.

Muscle knots can be active or latent. An active trigger point hurts even when you aren't touching it. But a latent trigger point only hurts when you press it.

Muscle knots can develop anywhere you have muscle or connective tissue called fascia. But they often form in your postural muscles, like your:

• Neck

• Shoulders

• Back

• Pelvis

What are the symptoms of muscle knots, and what do they feel like?

Muscle knots can feel a bit different depending on where they are and how severe they are. Common symptoms of muscle knots include:

• A knot or hardened bundle felt in the muscle, even when it isn't contracted

• Local pain or tenderness when you touch the trigger point

• Soreness in muscles near the knot (referred pain)

• Less range of motion

• Muscle twitching

The tender spots may cause other, less common symptoms such as headaches, tinnitus, and joint pain. It's important to note that muscle knots don't cause bruising. So, check in with a healthcare professional if you have a sore spot that:

• Is bruised or discolored

• Has pain with movement

• Feels warm to the touch

They can rule out other conditions, such as a muscle tear, contusion, or deep vein thrombosis.

What causes muscle knots?

Experts believe overuse or underuse often causes muscle knots to form. But several factors can raise your risk of developing these sensitive trigger points.

Some common causes of muscle knots include:

• Muscle overuse or repetitive strain injury from activities like lifting heavy boxes or holding a phone between your ear and shoulder for long periods

• Muscle underuse from an inactive lifestyle, prolonged sitting, or bed rest

• Poor posture, especially while sitting for long periods without stretching

• Stress and anxiety

• Inadequate sleep

• Poor nutrition and vitamin deficiencies

How do you treat muscle knots?

It can take time for muscle knots to go away. But the following treatment options may help speed up the process:

• Stretching: Gently stretching a knotted muscle can help ease pain. Stretching elongates your muscles and promotes circulation, which can ease muscle tension. Hold stretches for about 15-30 seconds and do them several times daily. Try incorporating gentle neck, back, and hip stretches into your routine.

• Exercise:Aerobic and strengthening exercises may lessen myofascial pain and trigger points. Exercise boosts blood flow to your muscles, helping muscle imbalances that contribute to trigger points.

• Massage:Massage therapy is proven to help release muscle knots. It promotes circulation and reduces mental and emotional stress, which can help relieve muscle knots. You can book a professional massage treatment or use a foam roller at home to help loosen muscle knots.

• Heat or cold therapy: A heating pad or ice pack on your muscle knot might be worth a try. Heat boosts circulation to help relax the knot, while ice lowers pain and swelling. You can alternate between the two or use whichever is most effective for you.

• Muscle rubs: An over-the-counter (OTC) muscle rub may ease pain from muscle knots. These topical creams or gels are available as roll-ons, sprays, or lotions. They contain ingredients like menthol and camphor to give temporary pain relief. And they may lessen inflammation and speed up your healing process.

• Dry or wet needling: Stubborn muscle knots may benefit from dry needling, where a healthcare professional inserts a small needle into your trigger point. With wet needling, trigger point injections include an anesthetic. Studies show that needling is very effective. But wet needling may offer better long-term results with less pain during the treatment.

• Cold laser or low-level light therapy: Low-level light therapy is a less invasive option for stubborn muscle knots. It involves exposing the knot to near-infrared light. This has been shown to ease pain and improve range of motion.

• Acupressure: Acupressure is another non-invasive treatment that may decrease myofascial pain. This alternative treatment puts pressure on trigger points (or acupoints) to soothe aches and pains. You can see a professional or try at-home methods like an acupressure mat.

• Physical therapy: A physical therapist (PT) can offer many manual techniques to treat muscle knots. This includes trigger point release and spray-and-stretch cooling spray. They might also use techniques like ultrasound, transcutaneous electrical nerve stimulation, and dry needling (as mentioned above). Your PT can address muscle imbalances that cause muscle knots, too.

• Medication: Over-the-counter (OTC) pain relievers, like nonsteroidal anti-inflammatory drugs (NSAIDs), can help muscle knot soreness. Possible prescription medications include antidepressants or muscle relaxers. These medications can relax tension, lower pain, and promote sleep.

Can you prevent muscle knots from forming?

Yes. Prevention really is the best medicine. Here are some suggestions to help keep muscle knots from forming:

• Exercise regularly. Keep your body moving to prevent cramps and muscle fatigue. Aim to include aerobic and strength-training exercises.

• Take stretching breaks. Take active stretching breaks throughout your day. Regular stretching keeps your muscles flexible and loose. You can even do some exercises right at your desk.

• Make sure your workstation is set up properly. An ergonomic workstation helps take the stress off your body. And it's critical whether you have a desk job or one that requires prolonged standing.

• Practice stress-relieving techniques. Stress is an inevitable part of life. But there are several ways to help you manage it. Try spending time outside, meditating, and other methods for stress relief.

• Eat a nutritious diet and stay hydrated. Getting proper nutrition and staying hydrated may help your muscles function. And it could help you avoid muscle cramps.

• Rest. Rest is critical for your health and wellness. If your muscle knots result from overtraining, adjust your fitness routine. Practice active recovery with lower-intensity workouts that give your muscles time to adapt.

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