Expert ways to relieve muscle knots – and how to avoid them

What are muscle knots?

“Muscle knot” isn’t a physiological term but it’s generally used to describe tight, painful areas in muscles. The name describes how they feel: “It’s a tight, uncomfortable, blocked, stiff, nasty feeling inside the muscle,” physiotherapist Lucy MacDonald says. The technical term is “myofascial trigger point”. If you press the muscle, it can feel like there are lumps or hard parts. Muscle knots are most often felt in the upper back, neck and shoulders (the upper trapezius muscles), but can be felt in any part of the body depending on how you exercise or what your daily life entails.

Keeping fit without overdoing it can help minimise the risk of muscle knots, as well as eating a balanced diet and sleeping enough.

What causes muscle knots?

There are various causes of muscle knots. If you're very sedentary, stay in the same position for long periods at a time and feel stressed a lot, that can contribute to tightness and muscle knots. On the other hand, overdoing exercise or having a physical job can also lead to knots because the muscles are being used a lot and can become tired or sore. “If you use your muscles, they'll become stronger. If you overuse them, then they'll become too damaged, and that's when you get soreness,” MacDonald said.

Other factors that can contribute to muscle knots include:

• Dehydration
• Fatigue
• Stress
• Fixed posture
• Injury
• Poor sleep
• Poor diet

What do muscle knots look and feel like?

Muscle knots aren’t visible as they are found within the muscle, but you can sometimes feel them by applying pressure. “There tend to be localised areas within the muscle that become more tender and sore than other areas,” MacDonald says. “If you poke along the whole of a muscle that's been overworked, you'll find that there are certain bits within that muscle that are particularly tender to touch. That's often what people refer to as knots, but it's purely because the whole muscle has been used more than it's used to.”

They can feel:

• Tender
• Sore
• Tight
• Uncomfortable
• Blocked
• Stiff

Who is most at risk for getting muscle knots?

Muscle knots are very common and not generally anything to worry about. “Muscles are designed to be damaged and repaired, so actually knots within muscles are quite normal. It is very, very common and they're not necessarily something that will cause a problem,” MacDonald says.

Some people at higher risk include:

• Those who over-exercise
• Those who are very sedentary
• Those whose posture is very fixed
• Those who don’t sleep enough
• Highly-stressed people
• Those who don’t eat a healthy diet

While lifestyle factors won’t outright cause muscle knots, they can exacerbate any pain and slow recovery, MacDonald says. Stress is a unique one, however, because it can cause tension and affect our hormones. “As long as the stress is transient, then that's perfectly fine for our bodies and our brains. It's when it's more than we can cope with, so either very intense or intense and sustained for a long period of time, that's when things tend to go wrong physiologically,” MacDonald says.

How do you get rid of muscle knots?

If muscle knots and tension are causing consistent pain that affects your day-to-day life, consider seeing a doctor or medical professional. However, you can alleviate some tightness at home. “If you massage them or apply gentle pressure to them, they'll often release,” MacDonald says. You can also try the following:

Massage guns

Use gently to help relax tense parts of the muscles.

Foam rollers

These can be useful to help apply gentle pressure to sore points.

Massage balls

Similar to foam rollers, these can help apply pressure to increase circulation and release tension.

Heat packs

Warmth can help muscles relax, but be sure not to burn yourself.

What other treatments are there for muscle knots?

For the best results, MacDonald recommends a good sports massage by a professional to help muscle knots release and aid recovery. “You just can't access the muscle like someone can with their hands,” she says. There’s no scientific evidence to back up alternative therapies, such as dry needling or laser therapy, MacDonald adds.

Can muscle knots go away on their own?

With patience and time, most muscle knots will go away on their own. However, you can aid the process by focusing on a healthy lifestyle to aid recovery.

Tips for preventing muscle knots in the first place

The best way to avoid muscle knots is to find a healthy balance between activity and recovery. Prevent muscle knots by:

• Keeping active
• Avoiding overtraining
• Focusing on recovery
• Avoiding being too sedentary
• Avoid sitting in a fixed position for more than 30-45 minutes
• Stretching regularly
• Staying hydrated
• Eating a healthy balance of carbs, fat and protein

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