Tight knots in your muscles? Here are some Do’s and Don’ts

Have you ever experienced tight muscle knots?

If so – then you already know how annoying, nagging, uncomfortable, and quite painful they can be!

The first thing people think to do when experiencing these tight knots or muscle spasms is to get a massage or try rolling them out with a foam roller. And lately, the massage guns seem to be the craze…

Sounds pretty simple, right?

Well… not so fast…Not all muscle knots are meant to be released!

Kodchakorn (Ked), my Head Physical Therapist, will explain why:

If one of your muscles isn’t doing its job, another muscle has to work extra hard to make up for its slack. Eventually, because the muscle that is helping out is working more than it is designed to, it will get tired which will cause it to tighten up into a knot. Now…if you release this knot that is “holding the line” together, you’re asking for trouble.

What often ends up happening when releasing this type of knot is either the problem gets even worse or it just keeps coming back. In either case, the problem likely involves more than just that muscle and it’s going to take a more comprehensive approach to resolve it. You’ll need to figure out which muscle or muscles the tight knot is compensating for and address them at the same time you work to release the tight knot.

Why do muscle knots occur and how do I stop them?

Muscle knots can occur in many places in the body but the most common ones are  in your back, your neck and under your shoulder blade. As we have discussed, muscle knots form because one muscle is compensating for another muscle(s) and this is tiring it out and tensing it up. 

The neck, back and shoulder blade are parts of the body that go through repetitive stress or knot up because they’ve been in an awkward position for too long. Changing positions while sitting, taking breaks to stand up and walk around or just spending time through the day stretching your muscles can prevent these knots from taking place.

But what should you do if your muscle has already knotted up? Is there a way to get rid of it?

How do I manage a muscle knot?

If your muscle feels tender or sore in a certain spot and there is stiffness that doesn’t seem to go away, the chances are high that you’re suffering from a muscle knot. Stretching correctly is one way to help alleviate the pain but be extremely careful and deliberate in your movements. Alternating between an ice bag and a warm compress could also help relax the muscle but it won’t fix the real problem of releasing your knot.

If your muscle knot is persistent or chronic, visiting a physiotherapist is your best option. Muscle knots do not show up in medical imaging and it is extremely difficult to know which muscle has compensated for others without physiotherapy knowledge and experience.

You don’t have to suffer a muscle knot for a long time and wait for it to get worse before seeking treatment. All you have to do is get in touch with us and we’ll find the best solution for you.

Ease the pain of muscle knots with Form Physio and Rehab

There’s no need to worry about the muscle knot once you’ve come to see us because our expert physiotherapists will find the source of the pain as soon as possible. You won’t be put through more pain as we’ll avoid sensitive areas and find the best way to release your muscle knot. So don’t hesitate to get in touch with us and get rid of that annoying muscle knot the right way!


Supapong Juntharin

Supapong (Boss) Juntharin
Head of Education at Form Recovery and Wellness

Khun Supapong received a Degree in Physiotherapy from Rangsit University in Bangkok. Supapong is the Head of Education at Form Recovery and Wellness and works closely with our team to ensure that the quality of our treatment is always at the highest level and that we are always upskilling our skills.

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