Muscle knots are hard, sensitive muscle areas that tighten and contract even when the muscle is relaxed. When these tense muscle fibres are touched, they can cause pain in other parts of the body. They’re also commonly referred to as trigger points.

Various factors can cause painful muscle knots (trigger points):

• Sedentary Lifestyle
• Bad Posture
• Overuse or Injury to your Muscles

Muscle knots can occur anywhere in the human body, but they are most common in the back, neck and shoulders. They can frequently appear in your gluteal muscles as well. At times muscle knots can be caused by dehydration, poor eating habits, stress, and anxiety.

Aching and pain in your muscles and joints can be caused by muscle knots. A muscle knot may feel swollen, tense, or bumpy when touched. It may feel tight and contracted even when trying to relax, and they’re often sensitive to touch. The affected area may become inflamed or swollen as well.

Muscle knots can cause symptoms in areas other than the muscles, such as:
• Headaches
• Earaches
• Toothaches
You may also experience anxiety, stress, and depression, as well as sleeping difficulties.

Helpful at Home Treatments

It can take some time to treat muscle knots. You’ll need to break up the knotted tissue and relax inflamed nerves to eliminate the knots. Below are some things you can do to break up the knots and find relief.

Self-massage
You may be able to massage the sore muscles yourself in some cases. Locate the muscle knot and gently massage it with your fingers. Make small circles with your fingers and press firmly into the affected area. Make small circles with your fingers and press firmly into the affected area. Focus on loosening up the tight muscle fibres and relieving tension while massaging.

To apply more pressure to the knot, place a tennis ball between your back and the floor or wall and roll back & forth on the ball—experiment by moving the ball slowly and gently to apply pressure to points of tension. A soft or rigid foam roller can be used the same way but is usually on the floor.

Resting
If you have muscle knots, give your body some time to rest. Take a break from any activities causing the knots or making you feel more pain or discomfort. Allow yourself time to unwind! This could include sleeping for more extended periods than usual or lying in a comfortable position with pillows to support your body.

Stretching

Gently that elongates your muscles can assist you in releasing tension in your body. While stretching, be gentle with your body. Do not force yourself into any positions or engage in activities that cause pain. It’s usually recommended to hold your stretches for at least 30 seconds and slowly release the stretch to reduce your risk of injury.

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