What are knots in muscles?

When people talk about “knots” in their muscles, they’re usually referring to myofascial trigger points—tight, sensitive spots that feel like small lumps or bumps under the skin.

🔎 Why do they happen?

Muscle knots form when muscle fibers or the fascia (the thin layer of tissue around muscles) stay contracted and don’t fully relax. This can happen due to:

  • Poor posture 🪑

  • Stress or anxiety 😣

  • Overuse or repetitive movements 🏋️

  • Dehydration 💧

  • Lack of stretching or warm-up before exercise

🤔 How do they feel?

  • Tender or sore when touched

  • Achy, stiff, or even sharp pain

  • Sometimes they radiate discomfort to nearby areas (called referred pain)

🧘 How to relieve them

  • Massage or foam rolling to release tension

  • Heat therapy to increase blood flow

  • Stretching and movement to loosen fibers

  • Hydration & rest to support recovery

  • For persistent knots, professional physical therapy or massage therapy may help

✨ Bottom line: Muscle knots aren’t literally tied-up muscles, but rather spots of tightness that need relaxation and care. With proper movement, self-care, and sometimes treatment, you can keep them from turning into chronic pain.

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