Muscle knots (Everything you need to know + tips for relief)
Chances are, you’ve experienced the tender, achy feeling of a muscle knot at some point in your life. Research has shown that muscle knots may affect up to 85 per cent of the population. Muscle knots impair mobility, cause pain, and can reduce a person’s quality of life.1
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 centre, which is known as a trigger point. The pain can either pop up spontaneously (active) or when the trigger point is pressed (latent).3 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 overuse2 such as heavy lifting or repetitive activities.
Other causes may include:
Unhealthy eating habits
“Muscle fibres are made to move – contract and relax – lengthen and shorten,” says Dr. Adrian Chow, DC. “However, when we sit at the computer all day, with very little movement in between, these muscle fibres begin to stick to each other, forming a knot. Bad posture also puts stress on our muscles, and with enough time, this stress can cause the formation of scar tissue.”
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.4
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.4
Who is most at risk for muscle knots?
There are very few people who get through life without ever experiencing a muscle knot. Ninety-seven per cent of people with chronic pain have trigger points, and 100 per cent of people with neck pain have them.6,7,8
There are, however, certain risk factors that increase the likelihood of developing muscles knots. These include:
People with fibromyalgia
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.6
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 mobility1 by breaking up the knotted tissue and calming inflamed nerves.4
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:
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: 4
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.
Muscle knots in any area of the body are painful and frustrating. Now that you know what they are, what causes them, and how to treat them, we hope you’ll find relief and get back to enjoying your everyday activities.
If you have a persistent muscle knot that is interfering with your quality of life, make an appointment with a chiropractor today.
1 Jafri, M Saleet. “Mechanisms of Myofascial Pain.” International scholarly research notices vol. 2014 (2014): 523924. doi:10.1155/2014/523924
2 Bron, Carel, and Jan D Dommerholt. “Etiology of myofascial trigger points.” Current pain and headache reports vol. 16,5 (2012): 439-44. doi:10.1007/s11916-012-0289-4
3 Shah, Jay P et al. “Myofascial Trigger Points Then and Now: A Historical and Scientific Perspective.” PM & R : the journal of injury, function, and rehabilitation vol. 7,7 (2015): 746-761. doi:10.1016/j.pmrj.2015.01.024
4 Cronkleton, E. (2017, October 19). How to Treat and Prevent Muscle Knots (G. Minnis DPT, Ed.). Retrieved May 21, 2019, from https://www.healthline.com/health/muscle-knots
5 Alvarez DJ, Rockwell PG: Trigger points: diagnosis and management. Am Fam Physician. 2002, 65: 653-660.
6 Bablis, Peter, et al. “Neuro Emotional Technique for the Treatment of Trigger Point Sensitivity in Chronic Neck Pain Sufferers: A Controlled Clinical Trial.” Chiropractic & Manual Therapies, BioMed Central, 21 May 2008, chiromt.biomedcentral.com/articles/10.1186/1746-1340-16-4.
7Rosomoff HL, Fishbain DA, Goldberg M, Santana R, Rosomoff RS: Physical findings in patients with chronic intractable benign pain of the neck and/or back. Pain. 1989, 37: 279-287. 10.1016/0304-3959(89)90192-9.
8Ester Cerezo-Téllez, María Torres-Lacomba, Orlando Mayoral-del Moral, Beatriz Sánchez-Sánchez, Jan Dommerholt, Carlos Gutiérrez-Ortega, Prevalence of Myofascial Pain Syndrome in Chronic Non-Specific Neck Pain: A Population-Based Cross-Sectional Descriptive Study, Pain Medicine, Volume 17, Issue 12, December 2016, Pages 2369–2377, https://doi.org/10.1093/pm/pnw114
We’ve got back to school backpack tips for you!
As summer winds down it’s time to start thinking about back to school. That includes, lunches, books, and backpacks! It’s important to make sure backpacks fit properly from an early age. If backpacks are worn incorrectly over long periods of time, not only can they cause back, shoulder, or neck pain, they can result in changes in posture and gait.1
Luckily, there are a few steps you can take to make sure your children are wearing their backpacks right:
For informed guidance on the prevention and management of pain or discomfort in the back, neck, or shoulders, talk to your chiropractor.
1Mackenzie W, Sampath J, Kruse R, Sheir-Neiss G. Backpacks in Children. Clin Orth Relat Res. 2003;409:78-84.
2Adeyemi A, Rohani J, Abdul Rani M. Backpack-back pain complexity and the need for multifactorial safe weight recommendation. Appl Ergon. 2017;58:573-82.
The summer months are generally active for everyone. There are events and day trips, added work around the house and summer sports activities, for example, that require us to be more physically active than we would be in the winter months. That being said, the extra activities can put additional strain on our backs that can result in pain and stiffness and hamper our planned activities.
The Canadian Chiropractic Association has prepared a few tips to ensure you’re aware of situations that could pose a risk for developing back pain so you can enjoy summer to the fullest, pain-free.
1. Taking the family out for day trips
If you’re taking your family out for a fun-filled day to the park, zoo or amusement park, back pain might be the last thing you’re worried about. However, while carrying extra packs, bending, twisting or even picking up small children, you’re bound to experience aches and pain. Through all the chaos of your family day out, it’s important to be aware of the strain you are putting on your back and take frequent breaks.
2. Enjoying a day on the golf course
If you decided to take a Friday afternoon off to enjoy a day of golf in the sunshine, you’re definitely lucky! Warm up before your game with a few quick stretches and stay hydrated in the warm sun. Be aware throughout the game that you maintain proper posture and take breaks as needed to avoid fatigue or excessive strain.
3. Hosting outdoor parties
For many Canadians, backyard BBQ’s and pool parties are a summer staple. These events can be a lot of fun, and safety isn’t always top of mind. But let’s take a couple of things into consideration: lifting heavy objects to rearrange furniture for extra room or participating in summer sports. It’s important to relax and have fun, just exercise caution when partaking in summer activities with potential for risk.
4. Activities on the water
A weekend or day on the lake is the perfect way to spend hot summer days. Exhilarating watersports like tubing and wakeboarding are really fun, but can also cause serious back injuries. Before you hit the water, ensure that you are well-aware of the risks involved and be safe!
Depending on what you have planned for summer, you don’t want one day of fun to ruin the following day or the rest of your summer. It only takes a few moments to evaluate the situation and decide whether or not it’s worth it to continue. Take extra care during the summer months to warm up, focus on good posture, and exercise sound judgement when evaluating the risk of injury.
For educational purposes only, this does not replace an individual client appointment and is not medical advice.
Dr. Katherine MacAdam