Massage is like exercise: It forces blood into your muscles, bringing nutrients and removing toxins. This process can temporarily increase inflammation (the healing response) to areas that the body feels need attention. This inflammation can bring discomfort.
Most knots are what we call 'latent' meaning they only hurt when you (or your massage therapist) puts pressure on them. The rest are so-called 'active' meaning they are painful all the time.
Massage therapy techniques can help to relieve, reduce or even prevent muscle knots. Deep tissue massage or sports massage techniques work on the muscles that are tight or have the knots. Trigger point massage can be firm and specific pressure to the areas of restriction or “knots” and cause release of that knot.
On most occasions, patients can enjoy relaxation and relief from massage, but because of the techniques used in deep massage, some people may experience some form of discomfort and pain during and after therapy.
You should go at least once per month, but as often as twice per week in severe pain situations. The longer you wait though, and the more often you'll start the process over of loosening up your muscles because they tense up if you don't go often enough.
Ever felt a crunch when massaging a knot? That crunchy feeling can be scar tissue, metabolic waste buildup, or fascial adhesions in your muscle. Muscle knots can be present in both superficial muscles, like the trapezius, and deeper ones like the rhomboids, which reside under the trapezius.
This popping or crunching feeling is breaking down what has built up, the body is then more able to flush out these toxins. Some clients may wince at this feeling others describe it as a 'good pain' and it instantly feels better once this has been done.
Massage therapists use their hands to identify knots in the muscle tissue. By applying pressure with fingertips and thumbs, they can sense where there is a localised area of tension.
“Just put pressure on the trigger point or knot for 5 to 10 seconds, and then release it. When a muscle is tight like that, it can limit blood flow in that area. The theory is when you put pressure on it you're limiting blood flow to the knot, and when you release the pressure, more blood flows in,” he explains.
Some doctors think the muscle spasms may affect blood flow, and that's what makes the knotted area hurt. Other doctors say the pain could be caused by nerves that are triggered by the spasms. No matter what causes it, a muscle knot is painful, and this pain can linger for days or weeks.
Applying sustained pressure to muscle knots leads to an increase in blood flow, which in turn causes the release of muscle fiber tension. This is called myofascial release.
Deep tissue: The best massage to relieve stress and muscle tension. Deep tissue massage can loosen painful “knots” and realign deeper layers of muscle through a combination of firm pressure and slow strokes. Your therapist will not only work on the usual muscles but on the connective tissue as well.
What are muscle knots? The knots you detect in your muscle, which may feel as small as a marble or even as large as a golf ball, are called myofascial trigger points. The fascia is the thin layer of connective tissue that surrounds the muscle.
Massage therapy helps treat knots by increasing circulation and improving blood flow, which loosens stiff muscles and relieves tension.
A “knot” is referred to as a “trigger point” among bodyworkers and is known to cause chronic pain, restriction of movement, and distortion of posture. A few characteristics of a trigger point include: Various muscle fibers sticking to each other to become adhered shortened tissue.
Stress creates tension in body and over time may cause “holding patterns” that are evident when performing a massage. It is easy to tell whether a guest is relaxed or not as soon as they lay down on the table.
Lack of blood supply to the muscle causes lactic acid to build up, over time this can solidify with calcium deposits and is often the reason we hear a crunching sound when trying to realise the knots.
This will eventually give you the feeling of a solid lump / 'knot' within muscle tissue. Some of these lumps can reduce with treatment (if seen quick), but the longer it sits there untreated the more likely it will become permanent!
Knots are comprised of tense muscle fibers. "Muscle knots are actually hyperirritable spots in muscle or fascial tissue [bands or sheets of connective tissue] known as myofascial trigger points," says Charleston.
A muscle “knot” is a small bunched up group of muscle fibers in spasm, which contain excess lactic acid, unusual deposits of protein and other bodily toxins. We get muscle knots by over working our muscles, accidents and injuries plus from stress that we encounter on a daily basis.
Acupuncture offers pain relief, inflammation reduction, improved circulation (1), and trigger point release (1) for sports injuries, such as soft-tissue injuries. Meanwhile massage offers DOMS reduction, reduces chronic pain, improves recovery times, prevents further pain and injury, and increases muscle flexibility.
Muscle knots are common and often form in the neck, shoulders, and back. Overuse or underuse may cause muscle imbalances that can lead to these hard, painful spots. Luckily, massage, stretching, and other treatments can offer relief.