Myofascial knots, also known as trigger points, are tight, contracted areas within a muscle that can cause pain and restricted range of motion. Here are some key things to know about what myofascial knots feel like:
Location
Myofascial knots can occur in any skeletal muscle in the body. Common areas include:
- Neck and shoulders
- Back
- Hips
- Legs
- Feet
- Jaw
Myofascial knots often develop in areas of muscle overuse or trauma. They can also occur secondary to poor posture.
Pain
Myofascial knots are tender, tight areas within the muscle tissue that are painful when pressed. The pain is often described as aching, sore, or tight. Patients may feel a sharp, acute pain when pressure is applied directly to the knot.
The pain from myofascial knots is often referred to other areas of the body along the same nerve pathways. For example, knots in the upper back and neck can refer pain to the head and cause tension headaches.
Consistency
Myofascial knots feel like a taut band or rope within the muscle tissue. They are denser and thicker than the surrounding muscle. The knot may feel granular, like a knotted rope, or smooth with defined borders.
Size
Myofascial knots can range in size from a pea to a golf ball. Smaller knots may only involve a portion of a muscle while larger knots can span several inches.
Movement
Myofascial knots restrict range of motion of the affected muscle. Moving the muscle may elicit pain in the area of the knot. Stretching increases tension on the knot which can be painful.
Worsening Factors
Certain factors can exacerbate myofascial knot discomfort including:
- Overuse of the muscle
- Muscle strain or spasm
- Poor posture
- Stress and anxiety
- Fatigue
- Cold weather
Relieving Factors
Applying heat, massage, and stretching can help provide temporary relief of myofascial knot discomfort. Trigger point injections also alleviate pain.
Duration
Without treatment, myofascial knots can persist for months or even years. They tend to recur in the same locations if the underlying cause is not addressed.
Associated Symptoms
In addition to localized pain, myofascial knots may cause:
- Muscle spasms
- Stiffness
- Decreased range of motion
- Weakness
- Tingling or numbness
- Dizziness
- Headaches
Misdiagnosis
Myofascial pain syndrome is often misdiagnosed or missed completely. Myofascial knots can mimic symptoms of arthritis, tendinitis, bursitis, or nerve compression disorders.
Risk Factors
Factors that increase risk for developing myofascial knots include:
- Injury or trauma to a muscle
- Repetitive motions
- Poor posture
- Muscle strain
- Structural abnormalities of joints or spine
- Obesity
- Anxiety
- Depression
- Sleep disturbances
- Nutritional deficiencies
Diagnosis
To diagnose myofascial knots, a physician will:
- Take a medical history
- Perform a physical exam pressing on the muscles to locate tender knots
- Assess range of motion
- Rule out other causes of pain
Sometimes imaging tests like MRI may be done to evaluate muscles and look for knots.
Treatment
Treatment options for myofascial knots include:
- Massage therapy
- Trigger point injections
- Dry needling
- Heat therapy
- Ultrasound
- Stretching and exercise
- Physical therapy
- Pain medications
- Muscle relaxants
- Improving posture
- Reducing stress
The goal is to break up the knot, relieve pain, and improve mobility of the muscle. Addressing any underlying factors is also important in preventing recurrence of myofascial knots.
Prevention
You can reduce your risk of developing myofascial knots by:
- Maintaining good posture
- Using proper body mechanics
- Avoiding repetitive motions whenever possible
- Lifting objects close to the body
- Stretching regularly
- Staying active and fit
- Getting massages
- Managing stress
- Getting enough rest
When to See a Doctor
You should make an appointment with your doctor if you experience:
- Moderate to severe muscle pain and tightness
- Knots or rope-like bands within muscles
- Pain that persists longer than a few days
- Restricted mobility of a muscle
- Pain interfering with daily activities
- Symptoms that worsen or do not improve with self-care
Myofascial knots will not resolve without treatment. Seeing a doctor can help diagnose the cause and outline an effective treatment plan.
Complications
Potential complications of leaving myofascial knots untreated include:
- Chronic pain
- Decreased range of motion
- Muscle weakness
- Impaired physical function
- Abnormal body mechanics and posture
- Arthritis
- Nerve compression
- Headaches
- Sleep disturbances
- Depression
- Fatigue
That’s why it’s important to see a doctor for proper diagnosis and treatment if you have symptoms of myofascial knots.
Outlook
With appropriate treatment, most people with myofascial pain syndrome experience significant improvement in pain and function. However, knots often recur if underlying perpetuating factors are not addressed.
Education on proper body mechanics, posture correction, relaxation techniques, and trigger point self-care can help keep myofascial knots from coming back.
Although myofascial knots are rarely completely cured, symptoms can typically be well-managed with a combination of therapies and lifestyle modifications.
Key Takeaways
- Myofascial knots feel like tender, taut bands within muscle tissue that restrict mobility and cause localized pain.
- Applying pressure to knots elicits pain that may also be referred to distant body areas.
- Knots develop from overuse, muscle strain, trauma, poor posture, or chronic stress.
- Massage, stretching, trigger point injections, and dry needling are effective treatments.
- Preventing knots involves proper body mechanics, posture, stretching, and stress management.
- With appropriate therapy, knots can be relieved though they tend to recur if underlying perpetuating factors remain unchecked.
The Bottom Line
Myofascial knots are tight, rigid areas in muscles that are painful to the touch and limit range of motion. Though often chronic if left untreated, symptoms can be managed through massage, injections, physical therapy, and correcting any contributing factors. Being attentive to posture, stretching regularly, and reducing muscle strain and overuse can help prevent development of painful myofascial trigger points.