Muscle Knots: Complete Guide & How Chiropractors can Help

Chances are that 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% of the population. Muscle knots impair mobility, cause pain, and can reduce a person’s quality of life.¹

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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.

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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:

• Psychological stress¹
• Poor ergonomics¹
• Bad posture¹
• Fatigue¹
• Dehydration⁴
• Unhealthy eating habits⁴
• Sleep disturbances⁵
• Joint problems⁵

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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

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Who’s Most at Risk for Muscle Knots?

There are very few Canadians who get through life without ever experiencing a muscle knot.

According to reports, 97% of people with chronic pain have trigger points, and 100% of individuals with neck pain have them.^6-8

There are, however, certain risk factors that increase the likelihood of developing muscles knots. These include:

• Aging¹
• Disease¹
• Stress¹
• People with fibromyalgia⁶

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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

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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:

• Stretching
• Chiropractic
• Acupuncture
• Exercise
• Massage therapy
• Ultrasound therapy

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

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Preventing Muscle Knots

Since muscle knots are the result of various factors, including overuse, stress, bad posture, and fatigue, your risk of getting a muscle knot can be lowered by resting and working on posture and overall lifestyle habits.

Here are some tips:

• Improve your posture by sitting in a relaxed position, with your shoulders back and down. Try your best not to slouch.
• Take opportunities throughout the day to rest and incorporate exercise into your routine.
• Don’t overdo it when lifting heavy objects. Ask for help, take it slowly, or move things in batches.
• If your job requires you to sit for most of the day, take regular stretch breaks to prevent your muscles from getting too tight.
• Make sure your diet includes a healthy mix of calcium, potassium, and magnesium, and drink plenty of water to keep your body hydrated.

Muscle knots in any area of the body are painful and frustrating. As spine, muscle, joint, and nervous system experts, chiropractors can help Canadians manage symptoms and improve their quality of live.

You deserve to find relief and get back to enjoying your everyday activities.

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DISCLAIMER: No information from this document is intended as a substitute for professional medical advice, diagnosis, or treatment. Consultation with a chiropractor or other primary care provider is recommended for anyone suffering from a health problem. The CCA recognizes that research and data is constantly evolving. Please use this information in conjunction with the best available evidence.

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