Massage therapists can help get rid of knots and tight, tense muscles through various massage techniques. While the knots may not disappear completely after just one massage session, regular massage can help reduce muscle knots over time.
What are muscle knots?
Muscle knots, also called trigger points, are tense, contracted areas within a muscle or muscle group. Knots feel like a small bump or nodule in the muscle tissue. They can range from the size of a pea to a golf ball.
When pressure is applied to a knot, it can cause pain that radiates throughout the muscle. This is called a trigger point because it “triggers” pain in other parts of the muscle. Knots often develop after injury, overuse, strain, or poor posture.
What causes muscle knots?
There are a few theories on what causes muscle knots to form:
- Injury or trauma – Strains, sprains, bruises, or impact can cause tiny tears in the muscle fibers. The body tries to repair these tears by contracting the muscles. If the contractions go unchecked, it can create knotting.
- Overuse – Repeated motions or overworking certain muscle groups can lead to fatigue and knotting. For example, constantly hunching over a computer may knot up the neck and shoulders.
- Poor posture – Bad posture like slouching or rounded shoulders puts unnecessary strain on muscles. Prolonged poor posture can knot muscles as they try to compensate.
- Stress – When the body is under stress, muscles tense up. Chronic stress causes the muscles to knot up and stay contracted.
Do massage therapists get rid of knots?
Massage therapists use a variety of techniques to help relieve muscle knots and tension:
- Trigger point therapy – The therapist applies pressure to the trigger point for several seconds to break up the knot. This helps relax the tense muscle fibers.
- Myofascial release – The therapist uses gentle pressure and stretching to loosen fascia (connective tissue) restrictions. This allows the muscles to move more freely.
- Deep tissue massage – The therapist uses slow strokes and deep finger pressure to penetrate below the surface and break up knots.
- Compression – The therapist uses static pressure or compression tools to flatten and deactivate trigger points.
These and other massage techniques can help “release” muscle knots and reduce pain caused by knots. It often takes several massage sessions to fully get rid of a knot that has developed over time.
Benefits of massage for muscle knots
Some benefits of getting massage for muscle knots include:
- Relaxes the muscle fibers
- Increases blood flow and circulation
- Reduces pain and soreness
- Improves range of motion
- Breaks up scar tissue
- Deactivates trigger points
- Promotes healing
- Prevents injury and overuse
In one study, participants with chronic neck pain received 15 minutes of massage therapy twice a week for five weeks. After 10 sessions, they experienced significant decreases in pain intensity, anxiety, and improvements in range of motion.
Self-massage techniques for knots
In between massage therapy appointments, you can use self-massage to help relieve knots:
- Apply pressure to the knot with your fingers, a tennis ball, or massage tool.
- Gently stretch the muscle group to release tension.
- Use a foam roller to roll out the muscle fibers.
- Apply heat to relax the muscles before massaging.
- Improve posture and take breaks from repetitive motions.
When to see a massage therapist
It’s a good idea to make an appointment with a licensed massage therapist if you experience any of the following:
- Intense, chronic muscle pain
- Pain or limited range of motion that interferes with daily activities
- Muscle knots that do not improve with self-massage
- Numbness or tingling along with muscle knots
- Multiple trigger points throughout a muscle group
A massage therapist can use clinical techniques to properly treat muscle knots and adhesions. They can also recommend stretches, exercises, and proper postures to help prevent knots from returning.
When to see a doctor
See a doctor if you experience:
- Sudden, sharp pain when pressing on a knot
- Muscle weakness
- Knots accompanied by swelling or bruising
- Difficulty moving the muscle or joint
- Muscle knots that do not improve with massage
These may be signs of a muscle strain, sprain, or tear that requires medical treatment. A doctor can diagnose the underlying cause and determine if imaging tests are needed.
Conclusion
Massage therapists use a variety of techniques to decrease muscle knots and tightness. While a single massage session may not get rid of a knot completely, regular massage can help relax the muscle fibers over time. Self-care like self-massage, stretching, and heat can also help muscles unwind between appointments. If muscle knots persist and limit function, see a doctor to rule out any underlying medical conditions.
| Muscle knot cause | Prevention tips |
|---|---|
| Injury or trauma | Treat injuries properly through RICE – Rest, Ice, Compression, Elevation |
| Overuse | Take regular breaks, avoid repetitive motions, stretch |
| Poor posture | Improve posture through exercises that strengthen back and core |
| Stress | Practice relaxation techniques, get regular massage |
Key takeaways
- Muscle knots are tense, contracted areas that cause pain and tightness.
- Massage techniques like trigger point therapy and myofascial release can help “release” knots.
- It often takes several massage sessions to fully get rid of a knot.
- Self-massage, heat, stretching, and improving posture can help prevent knots.
- See a doctor if knots cause limited mobility or don’t improve with massage.