Muscle Knots: Causes, Symptoms, Treatment, and Prevention

Muscle knots, also known as "myofascial trigger points," are painful or sensitive lumps in the muscles that can cause chronic discomfort, reduced mobility, referred pain, and issues with autonomic functions. Doctors classify them as active and latent. Active trigger points cause pain even without touch, while latent ones are usually not painful but become sensitive when pressed. Muscle knots can form anywhere on the body where muscles or fascia are present (Nall, 2024), but they most commonly appear in the upper back, shoulders, neck, but also in the gluteal muscles. While they are usually not a serious problem, their discomfort can be significant. In rare cases, muscle knots may indicate chronic pain. When touched, the knots may feel swollen, tight, or lumpy, and at times may feel stiff and contracted, despite attempts to relax. They are often painful to the touch, and the affected area may become inflamed or swollen (Cronkleton, 2023).

In this text, we will discuss the causes, symptoms, treatments, and prevention of muscle knots to help you manage this condition and maintain the health of your muscles.

Causes

Although researchers are unsure of the exact cause of muscle pain, some doctors believe that spasms affect blood flow, while others believe the pain is caused by nerves irritated by the spasms. Muscle knots form when a small part of the muscle tightens due to a spasm. These spasms typically occur due to muscle irritation, most commonly from repetitive movements, such as prolonged training of the same muscle group (WebMD Editorial Contributor, 2023). Muscle knots can arise from various factors, such as (Cronkleton, 2023):

• Lack of physical activity

• Overuse or injury to muscles

• Poor posture

• Extended sitting in unnatural positions, such as sitting at a desk or driving

• Dehydration

• Poor eating habits

• Stress

• Anxiety

Symptoms

Muscle knots feel like small, sensitive lumps that can be felt when touched. However, some knots may be deep within the muscles, and strong pressure on the connective tissue may be needed to feel them. Trigger points often cause what is known as referred pain, meaning that pain felt at one point can radiate to surrounding muscles when pressed. This is a key difference from tender points, which only hurt when directly pressed, and the pain does not spread to other muscles (Nall, 2024).

In addition to muscle pain, muscle knots can cause other symptoms, such as (Cronkleton, 2023; Nall, 2024):

• Tension causing headaches
• Reduced muscle flexibility
• Feelings of numbness or tingling
• Tooth pain
• Ear pain
• Lower back pain
• Ringing in the ears (tinnitus)
• They can also cause stress, anxiety, depression, and sleep problems.

Treatment

With a bit of patience and time, you can often alleviate muscle knot pain on your own. Here are some tips that can help (Cronkleton, 2023; WebMD Editorial Contributor, 2023; Nall, 2024):

• Rest. Give your body a break from activities that cause knots. Take time to relax, sleep, or lie in a comfortable position. Dedicating at least 15-30 minutes a day to relaxation techniques, such as meditation or yoga, can be helpful.
• Stretching and exercise. Light physical activity or stretching can relieve a muscle that is tight from prolonged uncomfortable positioning. Regular stretching can also prevent the formation of new knots, while aerobic exercises, such as swimming and jumping, improve circulation and help with muscle recovery.
• Reducing inflammation. Changes in diet to reduce inflammation and/or taking anti-inflammatory medications, such as ibuprofen or NSAIDs (nonsteroidal anti-inflammatory drugs), can help reduce muscle pain.
• Combining hot and cold compresses. Alternating between ice and heat often helps alleviate pain. Use a cold compress on the painful area, and then switch to a warm compress or heating pad, depending on what feels better for you.
• Massage of trigger points. Pressing on a painful spot can relax the muscle. Try using your hands or a foam roller—press the knot as much as you can tolerate and repeat a few times a day.
• Muscle gels. Using gels with menthol or camphor can help relax the knots. Apply them to the affected area twice a day, with a prior skin test.
• Professional massage. A massage from a therapist can be very effective. Inform the therapist of the exact location of the pain so they can focus on the problem area.
• Physical therapy. In more severe cases, a physical therapist can identify the cause of the knots and apply appropriate treatments to relieve pain and prevent recurrence.

To completely resolve the problem, it may be necessary to repeat treatments, such as massage, while avoiding movements that caused the tension.

If home treatments do not relieve muscle knot symptoms, professional treatments can help relax muscles and restore function. A combination of treatments such as cold laser therapy, dry needling, electrical muscle stimulation, manual therapy, therapeutic massage, TENS devices, pulsed ultrasound, and injections into trigger points is typically used. These treatments help reduce pain and restore normal muscle function (Nall, 2024).

Prevention

There are several key steps you can take to prevent the formation of muscle knots and maintain the health of your muscles:

• Maintain proper posture in daily life. Sit relaxed, with your shoulders pulled back and down, and avoid slouching while sitting.
• Give your body enough sleep and engage in regular physical activity.
• Before exercising, always warm up properly, and cool down afterward. Avoid overexertion, as lifting too heavily or running too fast can cause injuries that lead to muscle knots.
• Don't forget to take breaks if you sit for long periods. Stand up and move at least once every hour.
• Stretch regularly throughout the day, even while sitting at a desk or watching TV. Pay attention to how your body is aligned while performing daily activities.
• Maintain a healthy diet rich in calcium, potassium, and magnesium, and drink plenty of water. Choose fresh, whole foods instead of processed ones.
• Consider regular massages that will help you relax, improve flexibility, and maintain muscle health (Cronkleton, 2023).

Conclusion

Muscle knots, while typically not a serious health issue, can significantly impact quality of life due to pain, reduced mobility, and other discomforts. Understanding their causes, symptoms, and treatments can help you recognize and effectively manage them. Timely actions, such as stretching, massages, appropriate treatments, and changes in diet and lifestyle habits, can reduce the risk of their occurrence. It is also important to focus on prevention, as regular maintenance of good posture, physical activity, and relaxation can significantly reduce the frequency and intensity of muscle knots. In cases where home treatments are insufficient, professional treatments can provide additional assistance and long-term relief. Maintaining healthy muscles is key to overall well-being and the prevention of chronic pain.

*This text is for informational purposes only. If you experience any symptoms, it is recommended to consult your doctor or a qualified healthcare professional.

References:

• Cronkleton, E. (2023, February 13). How to Treat and Prevent Muscle Knots. Healthline. https://www.healthline.com/health/muscle-knots
• WebMD Editorial Contributor. (2023, July 21). What to know about muscle knots. WebMD. https://www.webmd.com/fitness-exercise/what-to-know-muscle-knots
• Nall, R. (2024, January 29). What are muscle knots? Medical News Today. https://www.medicalnewstoday.com/articles/321224#what-are-they
• Sediqi, H. (2024, August 1). A woman leaning against a wall with her head in her hands [Photograph]. Unsplash. https://unsplash.com/photos/NxpNRYd0g6U