15/06/2026
What is a knot?
A “muscle knot” refers to a small, tight, tender area within a muscle that feels firm or lumpy and may be painful when pressed.
We often describe these areas as myofascial trigger points—sensitive spots in muscle that can cause local pain or referred pain.
For example, a trigger point in the shoulder muscles may contribute to pain that seems to spread into the neck or head.
What causes muscle knots?
* Muscle overuse or repetitive movements
* Poor posture (such as prolonged desk work)
* Stress and muscle tension
* Lack of movement or prolonged sitting
* Intense exercise without adequate recovery
* Injury or muscle strain
How can massage help?
Massage may help in several ways:
1. Reduces muscle tension
2. Improves blood flow
3. Decreases pain sensitivity
4. Improves range of motion
5. Promotes relaxation
Does massage "break up" knots?
Not literally. Muscle knots are not hard lumps that get physically broken apart. A better way to think about massage is that it may help:
* Reduce excessive muscle tension
* Change how the nervous system is signaling pain and tightness
* Improve tissue mobility and comfort
Other things that may help
* Gentle stretching
* Regular movement and exercise
* Strengthening weak muscles
* Improving workstation ergonomics
* Heat therapy (warm showers, heating pads)
* Adequate sleep and stress management
When to seek medical advice
Consider seeing a healthcare professional if:
* Pain is severe or worsening
* Symptoms persist for weeks despite self-care
* You have numbness, tingling, weakness, or significant loss of function
* The “knot” is a distinct lump that doesn't change with muscle movement, as it could be something other than muscle tension
