Do you have a stubborn pain in your shoulder or neck? You may have muscle knots. While these stubborn, painful areas might seem like a minor annoyance, they can be a real burden, especially when left untreated. Discover why relieving muscle knots is paramount and how you can do it at home and with professional help.

What Are “Knotted” Muscles?

Also known as myofascial pain and trigger points, these tight spots are localized areas of muscle fibers stuck in a contracted state. Think of a tiny muscle segment being in a persistent spasm. This creates a palpable nodule within the muscle tissue that feels harder than the surrounding area.

Why Do You Get Them

If a muscle is irritated by repetitive motion, you may experience myofascial pain. This is common among athletes who train a certain muscle group extensively. Sitting for hours without proper breaks, hunching over your laptop or staying in awkward positions for extended periods can also irritate a muscle, causing some parts to “knot up.”

Why Relief Is Important

Relieving muscle knots is important because it can cause the following symptoms:

• Aching pain: That deep ache that settles into the muscles and the surrounding areas can make ordinary movements feel limited.
• Chronic pain: When muscle knots are left untreated, they can transition from temporary aches to a daily, enduring reality. Chronic pain may hold you back from doing hobbies or impact your work performance.
• Trouble sleeping: The pain from the knot can keep you up at night. You may find yourself constantly adjusting pillows or positions to feel comfortable.
• Tiredness: Chronic, untreated pain can drain you. Your body is always working to maintain its posture despite discomfort, which can make it difficult for you to focus or engage in daily activities.

7 Ways to Relieve Muscle Knots

Here are ways to get your muscle knots to relax and stop hurting.

1. Rest

Take a break from activities that cause knots or further pain. Pay attention to what activities or positions seem to worsen your knots. Is it your workout routine, prolonged sitting or carrying your bag on one side?

If your muscles feel sore, take a bath and add a few tablespoons of Epsom salt for added relaxation. When resting, use pillows to prop up your neck and under your knees when lying down.

2. Massage Therapy

Massage can provide great muscle knot relief. Deep tissue massage therapy releases tight muscles, which is best for people with injuries or chronic muscle pain. Meanwhile, trigger point therapy applies focused, direct pressure to your knots, allowing better blood flow.

Easing pain from a knotted muscle takes time. You may need multiple treatments to lower your pain.

3. Self-Massage

Self-massage tools like a foam roller can provide temporary relief. Roll your body over the foam to massage affected areas before or after working out. You can also use a massager with adjustable strength levels to apply desired pressure on your knotted muscles.

If you don’t have these tools, use your hands. Lubricate the muscles with oil, use your fingers to apply steady pressure and move slowly along the tight muscle.

4. Stretching

Gentle stretching exercises can do wonders for tight muscles. They encourage knots to lengthen and return to their normal resting state. Learn specific stretches for areas where you get trigger points.

For instance, if you have neck pains, tilt your head toward each shoulder and use the opposite hand to pull the head further down. Avoid forcing a stretch, especially into pain. Consistency is more important than intensity. 

5. Exercise

It might seem counterintuitive to exercise a painful muscle, but it can be one of the best pain management techniques. Physical activities trigger the release of endorphins, reducing your discomfort. Light aerobic exercises like brisk walking and swimming are excellent ways to sweat out without putting stress on joints and muscles. Ask your personal trainer or doctor for targeted exercises that help strengthen weak muscles to prevent future knots.

6. Hot and Cold Therapy

Ice packs help reduce swelling and inflammation, while heat helps reduce muscle spasms. You can alternate between the two to see which brings you more comfort.

When applying heat to trigger points, ensure the heat is just enough to provide relief. Use a barrier like a towel between the heat source and your skin to prevent burns.

7. Try Acupuncture

Acupuncture stimulates the central nervous system to help relieve pain. Get this service from a licensed practitioner. While microthon needles won’t hurt, getting quality treatment ensures you get the bang for your buck.

Mention your symptoms, even if they seem unrelated to your muscle knots. A skilled professional may be able to trace them to a hidden trigger point.

8. Professional Help

If the pain lingers, worsens or keeps you awake for days, talk to your physician about treatment. They may suggest myofascial release therapy, trigger point injections or physical therapy to build muscle strength. A doctor may also prescribe pain relievers and muscle relaxants to help ease chronic pain.

Say Goodbye to Tight, Painful Muscles

Relieving muscle knots takes patience and consistency. Follow these tips to restore your body’s natural ease and movement, allowing you to stretch, bend and move without pain. If you’re interested to learn more about self-massaging techniques, get in touch with us — we’re happy to help.