What exactly is a knot?
Let’s delve into what a muscle knot actually is. Despite the name, they aren’t really knots at all. What we often refer to as a “knot” is actually a trigger point – located within skeletal muscle, trigger points are taut, band-like nodules capable of producing pain and disability1. A trigger point forms when some muscle fiberes become stuck in a contracted state, leading to limited mobility, reduced blood flow, and, ultimately, discomfort. Interestingly, the pain caused by a trigger point isn’t always felt at the site itself—it can also refer to other areas of the body.
How do trigger points form?
Trigger points can form for a variety of reasons, including:
- Repetitive stress
- Prolonged periods in a static position (slouching at a desk)
- Injury or trauma
- Overuse
- Dehydration or lack of sleep
Your body responds to stress or strain by tightening certain muscles—sometimes as a way to protect joints that may be weak throughout their full range of motion. However, these muscles don’t always fully relax afterward, which can lead to the trigger points forming.
Do you have trigger points?
Trigger points can sometimes feel like small lumps or bumps in the muscle, but they can also be difficult to identify if you’re not sure what to look for. They often present as areas of tenderness or soreness when touched and may cause a sense of tightness or stiffness in the muscle itself or even around a nearby joint.
While trigger points can develop in many areas of the body, the most common locations include the neck, shoulders, back, and calves.
How to treat trigger points
There are several ways to treat a trigger point, including foam rolling, heat therapy, and gentle stretching—though stretching can be challenging depending on the trigger point’s location. However, one of the most effective methods is sports massage.
Sports massage is especially beneficial because the pressure can be tailored to the individual, ensuring that the treatment is both comfortable and effective. When needed, a therapist can also apply deeper pressure to target the trigger point more directly. Another major advantage of sports massage is that a skilled practitioner can access hard-to-reach areas and manipulate surrounding joints and tissues to effectively release the trigger point.
Keeping trigger points at bay
To help prevent trigger points from forming—or returning—a regular routine of sports massage can make a big difference. Combined with good nutrition, proper hydration, and maintaining correct form during both exercise and everyday activities, you’ll be giving your body the best chance to stay pain-free and moving freely.
If you want to manage your trigger points and get rid of any aches, please click the link below to book in for a 45-minute sports massage:
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