Muscle Knots Unknotted

One of the most common questions I’m asked is what is a muscle knot? You’ve probably experienced the tight, achy feeling of a muscle knot at some point in your life. Muscle knots affect most people. They decrease mobility, cause pain, and can reduce quality of life.

What are muscle knots?

Muscle knots are typically found in your back, shoulders, and neck. They are stiff bands of muscle or fascia that have a hard ‘knob’ in the centre. This knob is known as the trigger point. The pain can either start for no reason at all or can build over a period of time. In all cases, muscle knots cause pain to radiate beyond the trigger point into the surrounding tissue.

What causes muscle knots?

There are a number of reasons for muscle knots, also known as myofascial trigger points. Research is ongoing but what we do know is that muscle knots are the result of overuse such as heavy lifting or repetitive activities. Other causes may include -

• Stress

• Poor ergonomics (desk or other seated jobs)

• Bad posture

• Dehydration

• Lack of sleep

• Joint problems

“Muscle fibres are made to move – contract and relax – lengthen and shorten. However, when we sit at the computer all day, with very little movement in between, these muscle fibres begin to stick to each other, forming a knot. Bad posture also puts stress on our muscles, and with enough time, this stress can cause the formation of scar tissue.” Dr Adrian Chow, DC.

What are the symptoms of muscle knots?

Pain, discomfort and tightness are the primary symptoms of muscle knots. Everyone has different ways of coping with these symptoms. The most common feedback from my patients is that muscle knots feel swollen, tense, or bumpy, and cause an aching sensation.

Depending on where in the body the muscle knot is located, it may cause referred pain in other areas. For example, a muscle knot in the upper back can send pain into the base of the skull, causing a tension headache.

Who is most at risk?

Very few people get through life without ever experiencing a muscle knot. There are, however, certain risk factors that increase the likelihood of developing muscles knots. These include but are definitely not limited to –

• Incorrect rehab from an injury

• Mental and emotional stress

• People with fibromyalgia

How are muscle knots diagnosed?

Diagnosing a muscle knot requires a physical examination by an experienced professional such as a Physio or Sports Therapist. The professional will assess the area for three things: a taut band of muscle, a tender ‘knob’ and the reaction of the patient to physical pressure and/or stretching of the fascia (connective tissue).

How are muscle knots treated?

There are several ways a muscle knot can be treated, but the most common include:

• Stretching

• Acupuncture

• Exercise

• Massage therapy

• Trigger point therapy

• Myofascial release therapy

Whichever option you choose, the main goal is to release the trigger point to reduce pain and increase mobility by breaking up the knotted tissue and reducing inflammation of the nerves.

How can you prevent muscle knots in the first place? 

Muscle knots are the result of overuse, stress, bad posture, fatigue, etc. You can, however reduce the risk of muscle knots by using some of the following -

• Sit in a relaxed position, with your shoulders back and down. This will improve posture. Try not to slouch.

• Include exercise and rest into your daily routine.

• If your job requires you to sit for most of the day, take regular stretch breaks to prevent your muscles from getting too tight.

• Make sure your diet includes a healthy mix of calcium, potassium, and magnesium, and drink plenty of water to keep your body hydrated.

As always please feel free to contact me if you have any questions regarding this.