Muscle Knots: What Are They and Why Do They Hurt?
Have you ever felt a tight painful spot in your neck, shoulders or back that seems to keep coming back? You may have what is commonly referred to as a muscle knot.
Muscle knots are common and can affect anyone from office workers and drivers to athletes, tradies and people in physically demanding jobs. But what are they and why can they be so uncomfortable?
What Is a Muscle Knot?
A muscle knot is a common term used to describe a tight, tender or sensitive area within a muscle. In clinical settings these areas may sometimes be associated with myofascial trigger points.
A muscle knot isn't necessarily a muscle that has literally tied itself into a knot. Instead it is a way of describing an area that feels tight, sore and sensitive.
You may notice:
A hard or tight-feeling spot
Tenderness when pressure is applied
Stiffness or restricted movement
An ache that spreads into another area
Pain during certain movements
Why Do Muscle Knots Hurt?
Muscle knots can develop when muscles become overloaded, fatigued or remain in the same position for long periods.
Common contributing factors include:
Repetitive movements at work
Heavy lifting or physical work
Prolonged sitting or driving
Exercise and muscle overuse
Poor recovery
Stress and tension
When a muscle becomes sensitive it may feel painful when touched or stretched. Sometimes the discomfort can also be felt in another area known as referred pain.
For example, tension in the neck or upper back may contribute to discomfort around the shoulders.
Where Do Muscle Knots Commonly Occur?
Muscle knots can occur almost anywhere, but they are particularly common in the:
Neck and shoulders
Upper back
Lower back
Hips and glutes
Legs and calves
These areas can be affected by work, exercise, prolonged sitting and everyday activities.
Can Remedial Massage Help?
Remedial massage can help manage areas of muscular tension and discomfort.
Rather than simply applying as much pressure as possible to a painful spot, a remedial massage therapist can assess the affected area and surrounding muscles to better understand what may be contributing to the problem.
Treatment may include techniques such as:
Soft tissue massage
Trigger point therapy
Myofascial techniques
Muscle release techniques
Stretching and mobility work
More pressure doesn't always mean a better massage. Treatment should be adjusted to suit your individual needs and how your body responds.
Why Do Muscle Knots Keep Coming Back?
If the same area keeps becoming tight it's worth looking at what may be contributing to it.
For example, if your shoulders become tight after spending long hours driving, massage may help relieve the tension but the demands of sitting and driving are still present.
Your work, exercise routine, movement habits, stress and recovery can all contribute.
This is why massage is often most beneficial as part of a broader approach that includes movement, strength, mobility and adequate recovery.
How Can You Help Reduce Muscle Tension?
A few simple habits can make a difference:
Move regularly: Avoid staying in the same position for too long.
Build strength: Help your body cope with the demands of work and exercise.
Prioritise recovery: Make time for rest and quality sleep.
Manage stress: Stress can often contribute to tension, particularly in the neck and shoulders.
Listen to your body: Persistent discomfort is worth addressing rather than continually ignoring.
Don't Just Chase the Knot — Find Out Why It's There
That painful knot in your neck, shoulder or back can be frustrating, especially when it keeps returning.
Instead of simply asking, "How do I get rid of it?", it can be helpful to ask:
"Why does this area keep becoming tight?"
Understanding the possible causes of muscular tension can help you take a more effective approach to managing it.
Remedial massage can be a valuable part of supporting muscle recovery, reducing tension and helping you move more comfortably.
