Everyone at some point in their lives has had a knot in their muscle. It’s even possible that you have a few right now. Typically, they tend to be most prominent on the shoulders, traps and lower back. However, muscle knots can develop on any muscle. A muscular knot is a sensitive bump-like area on the muscle that’s tight and consistently contracts, even when the muscle is supposed to be at rest. These spots can also be known as a trigger point. These can be painful, irritating, and can cause tightness. These knots or trigger points develop overtime and are usually caused by poor posture, lack of movement for long periods of time, overuse, strains, and stress.

Getting rid of knots can require varying levels of treatment, depending on the severity of the knot itself. For example, if you slept awkwardly on your neck the knot may be loosened up after a day or two of self-care. However, if you had the knot for a long period of time because you’re sitting for at work for eight hours and have been doing so for years, then the knot will be a bit tougher to soften up. There are several ways to loosen up those painful knots. Below are some of the methods utilized for immediate relief!


Stretching will cause the muscle fibers that are tight to elongate back to their original and normal length. Knots cause the muscle to shorten and pull on everything in the surrounding area. Not only does stretching release tension, it increases flexibility as well! Keeping muscles loose and pliable will prevent muscle knots from forming and also prevent injury.

Massage / Foam Rolling

Utilizing massage therapy or using a foam roller as myofascial release is a great way to loosen up knots. The knowledge of the massage therapist and the convenience of foam rolling makes them extremely effective approaches and can provide immediate relief to a tight muscle knot.

Staying Hydrated

The body is 60 % made of water! Each of our microscopic cells are filled with water and healthy cells equal healthy tissues in the body. Proper hydration prevents cramping and lubricates the joints in your body for better movement and functionality.

Correcting Posture

Avoid slouching for long periods of time. Poor posture is a main cause for muscle knots on our shoulders and traps. If you’re sitting for long periods of time in front of a computer or even always looking down at your phone, it is time to straighten up! Although correcting posture can be challenging, it will create positive long-term effects and will prevent your neck, shoulders, and traps from constantly tightening up.

Stress Relief

To some degree, everyone has some type of stress in their life. These stresses cause our muscles to stiffen up and become tight. Finding a form of stress relief will differ from person to person, but its important to find something that gives our minds a break from all the stress we carry on a day-to-day basis. This can include art, music, aerobic exercise, and having fun with friends and family. Clearing up the daily stresses can cause the body to loosen up and relax.


Overall, there are plenty of different ways to loosen up tight muscles and release those muscular knots. Using one or even multiple of the approaches above will reduce or even release any pains or discomforts caused from knots. Of course, at Stretch Recovery Lounge we offer Soft Tissue Therapy which will reduce knots directly at the source. We also offer Assisted Stretching which will elongate those muscles and help prevent muscles from forming knots. However, if you’d like the best of both worlds, then we also offer Combo sessions, as well, to help maximize reducing pain. If you haven’t already, try out one of our sessions to feel the tension relief you have been looking for!

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