Research has shown that muscle knots may affect up to 85 per cent of the population. Muscle knots can lead to a decreased range of motion, cause pain and/or numbness, and generally reduce a person’s quality of life. But worry not; we’ve got the perfect guide for you! Keep reading to learn about the causes, symptoms, and treatments of muscle knots.

What are muscle knots?

Muscle knots are typically found in your back, shoulders, and neck. They are stiff bands of muscle that have a hard knob in the center, which is known as a trigger point. The pain can either pop up spontaneously (active) or when the trigger point is pressed (latent). But in all cases, muscle knots cause pain to radiate beyond the trigger point into the surrounding muscles.

What causes muscle knots?

Muscle knots, also known as myofascial trigger points, are complex and have a variety of possible causes. There is a lot more research to be conducted on the matter, but the best available evidence suggests that muscle knots are the result of overuse such as heavy lifting or repetitive activities. Other causes may include:

What are the symptoms of muscle knots?

Pain is the primary symptom of muscle knots. Since everyone experiences pain differently, your symptoms may vary from those of someone else. However, most people agree 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 seemingly unrelated pain in other areas. For example, a muscle knot in the neck can send pain into the base of the skull, causing a tension headache.

How are muscle knots diagnosed?

Diagnosing a muscle knot requires a physical examination by an experienced professional such as a chiropractor. The examiner will assess the area of concern for three things: a taut band of muscle, a tender nodule, and the reaction of the patient to physical pressure

How are muscle knots treated?

Once you’ve been diagnosed, the question becomes “How do I treat the muscle knot in my back/neck/shoulders, etc.?” There are several options, but the most common include:

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 calming inflamed nerves. In some cases the underlying cause of a trigger point is misalignment and poor mobility of joints: in these instances releasing the muscle knot will alleviate some pain but will not address the root cause of the problem. Joint misalignment and restriction can be resolved through chiropractic adjustments.

How can you prevent muscle knots in the first place?

Because muscle knots are the result of overuse, stress, bad posture, fatigue, etc., your risk of getting a muscle knot can be lowered by resting and working on posture and overall lifestyle habits. Here are some tips:

  • Improve your posture by sitting in a relaxed position, with your shoulders back and down. Try your best not to slouch.
  • Take opportunities throughout the day to rest and incorporate exercise into your routine.
  • Don’t overdo it when lifting heavy objects. Ask for help, take it slowly, or move things in batches.
  • 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.

Can you treat muscle knots at home?

While we recommend seeking the advice of a spine, muscle, and nervous system expert, there are some cases where you can massage the sore muscles yourself. Try following this simple technique:

  • Locate the knot in your muscle and, using your fingers, gently massage it out.
  • Focus on loosening the tight muscle by pressing down firmly and making small circles.
  • If you’re finding it difficult to reach the muscle knot in your back, neck, or shoulders, you can try using a tennis ball or foam roller to apply pressure to the knot. Slowly and gently move back and forth to relieve the tension.

Now that you’re better equipped with information about muscle knots, you should be able to identify when you have one, and seek the necessary help that you need to relieve you of them.

Please note that any advice in this article doesn’t replace personalized medical advice from a professional.

To book one of our experienced chiropractors, acupuncturist, or registered massage therapist, email info@evolvevancouver.ca