You stretch, rub, and dig into the same spot on your neck, shoulder blades, arms, or legs all the time. That annoying little spot goes away, but it always comes back. So why won’t the same “knot” stay away? What is a muscle knot anyways? How can you get long-term relief? Let’s look at why the same spot may keep getting tight, what you can do about it, and when massage therapy may help.
What Is a Muscle Knot, Anyway?
First, let’s talk about what a muscle knot actually is. Despite the name, muscle knots aren’t literal balls or tangles of muscles underneath your skin.
A “muscle knot” is a common term people use to describe a localized area that feels tight, tender, or painful. These spots can appear virtually anywhere but are most common between your shoulder blades, in your upper back, and on your lower legs. Depending on where they are, they can cause referred pain in other areas of your body. For example, muscle knots in your upper back can send pain signals up towards your ears and head, causing headaches.
Why Does the Same Spot Keep Getting Tight?
Now, let’s discuss what causes muscle knots. Common causes include repetitive motions and habits, posture, overworked muscles, and stress.
Repetitive Habits and Posture
Repetitive habits and poor posture are some of the main causes for muscle knots. For example, sports that involve frequent throwing, rowing, or other repetitive arm movements can repeatedly load the same muscles, leaving them feeling tight, tender, or overworked.
On the other hand, sitting hunched over a computer and not getting much physical movement throughout the day can also create knotty muscles. Long periods of sitting, looking down at your phone, driving, or consistently carrying things on one side can all contribute to muscular tension.
All in all, if your daily routine keeps placing the same demand on a specific area of your body, temporary relief such as a quick stretch or rub does not remove that demand.
Other Muscles May Be Picking Up the Slack
Remember our last blog about uneven shoulders? If you didn’t get a chance to read it, we want to bring over the same point here: the spot that hurts isn’t always working in isolation. If the muscles surrounding an area are not all contributing effectively, or if you have developed a habitual movement pattern, another area of your body may be picking up the slack.
Sometimes, muscles that feel tight are the ones that are doing the most work. A recurring tender spot in your shoulder could be related to increased stress, changes in posture, or even something as simple as carrying a new work bag differently.
Stress Can Keep Your Muscles on High Alert
Stress, unfortunately, is another cause of muscle knots. We can spend all day unknowingly clenching our jaws, raising our shoulders, or tensing our bodies.
You can massage a tense shoulder today, but if you spend tomorrow unconsciously holding it up towards your ear, the tension is likely going to return.
Why Doesn’t Rubbing the Knot Make It Go Away?
Relief and resolution are not necessarily the same thing.
Taking a few minutes to rub or stretch a sore area may feel great and bring some temporary relief. However, if the same repetitive movement, workload, stress response, or other contributing factor remains, the sensation can return. If the same spot keeps bothering you, there are a few things you can do to manage the discomfort while paying attention to what may be causing it.
Start with the basics. Stay hydrated and keep your body moving regularly. Gentle movement can help you avoid spending long periods in the same position and give overworked muscles a break. If a movement causes significant or worsening pain, however, don’t force it.
Heat or cold may provide temporary relief for some types of muscle soreness or discomfort. If you’re dealing with significant pain, swelling, an injury, or symptoms that aren’t improving, consider talking with a healthcare professional rather than trying to work through it yourself.
Stop Chasing the Same Knot
If the same knot keeps returning, your body may be trying to tell you something. Instead of repeatedly attacking the sore spot, consider what keeps asking that muscle to work so hard in the first place.
If you are dealing with recurring muscle tension, Muscle Anthropology works with clients throughout Augusta, Martinez, Evans, and the surrounding areas to address tight, overworked muscles and help you feel and move better. Ready to stop chasing the same sore spot? Book a massage today!