Muscle knots, also called myofascial trigger points, are small, tight spots in a muscle that feel tender when you press them. A muscle knot can feel like a hard pea, a small ball or a tight band under the skin. Muscle knots most often form in the neck, the shoulders and the upper or lower back. Common causes include overuse, poor posture, long hours of sitting and stress. Researchers still debate what a muscle knot actually is. Heat, gentle stretching, self-massage with a ball and regular movement breaks can help ease muscle knots at home.
Below: what muscle knots are, how they feel, where they form, what causes them, 5 ways to ease them at home, how long they last and when to see a doctor.
Key takeaways
- Muscle knots, or myofascial trigger points, are small, tight spots in a muscle that hurt when pressed.
- They form most often in the neck, shoulders and upper or lower back.
- Heat, gentle stretching, self-massage with a ball and movement breaks can help ease them.
- See a doctor if the pain lasts more than 3 days, gets worse, or the area is red, swollen or warm.
What are muscle knots?
Muscle knots are sensitive spots in tight bands of muscle. The medical name is myofascial trigger points. Despite the name, a muscle knot isn't a muscle tied in a knot.
Doctors describe 2 kinds of trigger points:
- Active trigger points hurt even when you aren't touching them.
- Latent trigger points hurt only when someone presses on them.
When trigger points and muscle pain last a long time, a doctor may call it myofascial pain syndrome. Cleveland Clinic describes myofascial pain syndrome as a chronic condition of the muscles and the fascia, the thin tissue that wraps around them.
Researchers still debate what is happening inside a muscle knot. A 2015 historical review described the research on trigger points as inconsistent and controversial. The same review noted that newer imaging and lab studies have looked at them more closely. A 2015 critical review in Rheumatology went further. Its authors argued that the trigger point theory has no scientific basis, while accepting that the pain people feel is real. A physical therapist at Hospital for Special Surgery (HSS) says there is no consistent explanation for how muscle knots form. The pain and tenderness are real, even if the cause is still being studied.
What does a muscle knot feel like?
A muscle knot feels like a small, tender lump inside a muscle. People describe it as a pea, a little egg, a ball or a tight band. The area can ache, throb or feel tight and stiff. A knot usually hurts more when you press on it.
You usually can't see a muscle knot, but you can often feel it under the skin. A visible raised lump is different. Cleveland Clinic advises getting it checked, because it could be something else, such as a cyst.
A muscle knot can also cause pain away from the spot itself, called referred pain. Pressing a knot can send pain into nearby muscles. Medical News Today lists tension headaches among the symptoms linked to trigger points. Some people also notice stiffness or less range of motion in the muscle.
Where muscle knots form most often
Muscle knots form most often in the neck, shoulders and back.
- Neck. A stiff neck after a long workday can come from a muscle knot, according to Hinge Health. For more ideas, see our guide to easing neck pain at home.
- Shoulders and traps. The trapezius, or trap, runs from the neck down into the upper back. Hinge Health says it gets tense from poor posture or overuse. Medical News Today names the trapezius as a common source of muscle knots. These trapezius stretches target that muscle.
- Upper back. WebMD lists the upper back among the most common spots. Read more about pain between the shoulder blades.
- Lower back. Cleveland Clinic and Medical News Today both list the lower back. Gentle lower back stretches can help keep the area moving.
Muscle knots can form in other muscles too. Athletes often get them in the calves and hamstrings, and Hinge Health also lists the glutes and hips.
What causes muscle knots?
Muscle knots usually come from muscles that are overworked, held still too long or under stress. You don't need to be an athlete to get one.
- Overuse and repetitive motion. Using the same muscles the same way for hours, like painting a room, can leave them overworked.
- Sitting or staying in one position. Long stretches at a desk or in bed without moving can lead to knots.
- Poor posture. Holding an awkward position too long can make muscles knot up.
- Injury. WebMD says sudden muscle injury or small repeated tears are a common trigger.
- Stress. Emotional stress and tension can tighten muscles over time.
- Lifestyle factors. Poor sleep, fatigue and not drinking enough water may also play a part.
How to get rid of muscle knots at home
You can often ease a muscle knot at home with heat, gentle stretching, self-massage and movement. Start gently and stop anything that makes the pain sharper.
1. Apply heat
Heat widens blood vessels and brings more blood flow to the area, according to a Cleveland Clinic sports medicine doctor. Hinge Health says heat can also relax the muscle. Try a heating pad, a hot shower or a warm bath. WebMD suggests 15 to 20 minutes of heat at a time. For neck pain, the NHS suggests a hot water bottle wrapped in a tea towel for 20 minutes, 2 to 3 times a day. For new or short-term low back pain in general, a Cochrane review of 9 trials with 1,117 people found moderate evidence that heat wraps gave a small, short-term drop in pain. Our guide to using a heating pad for neck pain has more tips.
2. Stretch gently
Gentle stretches can lengthen tight muscles and improve blood flow. Cleveland Clinic recommends stretching when your muscles feel tight after overexertion. MedlinePlus suggests massage and gentle stretching after a period of rest. Move slowly and stop at mild tension, not pain.
3. Massage the knot with a ball
Press a tennis ball or lacrosse ball, or your thumb, into the knot. For a knot in your back, put the ball in a pillowcase, hang it over your shoulder and lean against a wall. You can also place a tennis ball or foam roller between your back and the floor. Keep the pressure at a level that feels comfortable. In a small trial of 50 healthy adults, 90 seconds of steady foam-roller pressure on a calf trigger point made the spot less sensitive right afterward. If you use a massage gun, Cleveland Clinic suggests starting with 10 to 20 seconds per area and building up to about a minute. Keep it off bony areas like your spine.
4. Take movement breaks
Getting up to walk and stretch during the day can ease tight muscles and help prevent new knots. If you sit in the same position most of the day, MedlinePlus advises stretching at least every hour. Hinge Health calls short bursts of activity "movement snacks". Cleveland Clinic sports medicine specialist Dr. Michael Dakkak also recommends a headrest, a raised keyboard and a screen at eye level.
5. Change the habit behind the knot
Ease off the movement or position that set the knot off. Look at how you sit, sleep and exercise, and change whatever makes the pain worse. Drink enough water and protect your sleep.
If you'd like hands-free heat while you sit, the Thera Wrap is a heated wrap with vibration. It has 3 heat levels (113°F, 131°F and 149°F) and a timer you can set for 30, 60 or 90 minutes. Start on the lowest level and use it as an optional comfort aid alongside stretching and movement.
A heated wrap with vibration, with 3 heat levels and a 30, 60 or 90-minute timer.
€29,95How long do muscle knots last?
A muscle knot can last anywhere from a day to several weeks, depending on what caused it, according to WebMD. A minor knot often eases once you stretch, drink water and stop repeating the movement that caused it. Some knots take several weeks to settle. For myofascial pain syndrome, Cleveland Clinic says some people improve within days or weeks, while others take longer.
When to see a doctor about a muscle knot
See a doctor if a muscle knot doesn't ease with home care or comes with other symptoms. A doctor or physical therapist can look for the cause. They may also offer treatments such as trigger point injections or dry needling.
See a doctor if
- Your muscle pain lasts more than 3 days
- You have severe, unexplained pain
- The area is red, swollen, warm to the touch or growing
- The spot drains blood, pus or fluid
- The pain keeps getting worse or disturbs your sleep
- You have neck pain with pins and needles or a cold arm
Call 911 if you have muscle weakness or can't move part of your body, shortness of breath or trouble swallowing, or a very stiff neck with a high fever. Here are more signs that neck pain needs a doctor.
This article is for general information and isn't medical advice. Talk to your doctor or a physical therapist before starting a new exercise routine, especially if you have an injury or a health condition.
FAQ
Are muscle knots real?
The pain and tenderness of muscle knots are real, but what causes them is still debated. Some researchers see trigger points as real spots in tight bands of muscle. Others argue the trigger point theory isn't backed by science, while agreeing that the pain itself is real.
Do muscle knots go away on their own?
Many minor muscle knots ease on their own within a day to a few weeks. Stretching, drinking water and avoiding the movement that caused the knot can help. If a knot doesn't improve with home care, see a doctor or physical therapist.
Is heat or ice better for a muscle knot?
Heat usually suits a muscle knot that isn't new, according to WebMD. For a fresh muscle injury, MedlinePlus suggests ice for the first 1 to 3 days, then heat. Some people like to alternate the two, so choose what feels best.
Can stress cause muscle knots?
Stress can contribute to muscle knots. Medical News Today says tension and knots in the trapezius muscles often come from stress and poor posture. Medical News Today suggests 15 to 30 minutes a day of relaxation, such as meditation or gentle yoga.
Sources
- Cleveland Clinic Health Essentials, "Loosen Up Those Muscle Knots: Here's How To Get Rid of Them" (quotes sports medicine specialist Michael Dakkak, DO; 26 Feb 2024). https://health.clevelandclinic.org/what-are-muscle-knots-and-how-do-i-get-rid-of-them (accessed 11 Nov 2026)
- Hinge Health, "Muscle knots: your guide to getting relief" (reviewed by Samantha Stewart, PT, DPT; Jonathan Lee, MD, MBA; Maureen Lu, PT, DPT; 31 May 2024). https://www.hingehealth.com/resources/articles/muscle-knots/ (accessed 11 Nov 2026)
- WebMD, "What to Know About Muscle Knots" (medically reviewed by Poonam Sachdev, MD; 18 Aug 2025). https://www.webmd.com/fitness-exercise/what-to-know-muscle-knots (accessed 11 Nov 2026)
- Nall R, MSN, CRNA (Medical News Today), "Muscle knots: Symptoms, causes, and treatments" (medically reviewed by Alana Biggers, MD, MPH; updated 29 Jan 2024). https://www.medicalnewstoday.com/articles/321224 (accessed 11 Nov 2026)
- Shah JP, Thaker N, Heimur J, Aredo JV, Sikdar S, Gerber L. "Myofascial Trigger Points Then and Now: A Historical and Scientific Perspective." PM R. 2015;7(7):746-761. PMID 25724849. https://pubmed.ncbi.nlm.nih.gov/25724849/
- Quintner JL, Bove GM, Cohen ML. "A critical evaluation of the trigger point phenomenon." Rheumatology (Oxford). 2015;54(3):392-399. PMID 25477053. https://pubmed.ncbi.nlm.nih.gov/25477053/
- Hospital for Special Surgery (HSS) newsroom, "Here's What a Muscle Knot Really Is, According to a Physical Therapist" (Curtis Wu, PT, DPT, OCS, SCS, CSCS; originally in PopSugar; 27 Jul 2020). https://news.hss.edu/heres-what-a-muscle-knot-really-is-according-to-a-physical-therapist/ (accessed 11 Nov 2026)
- Cleveland Clinic, "Myofascial Pain Syndrome" (medically reviewed, last updated 13 Jun 2023). https://my.clevelandclinic.org/health/diseases/12054-myofascial-pain-syndrome (accessed 11 Nov 2026)
- MedlinePlus Medical Encyclopedia, "Muscle aches" (U.S. National Library of Medicine; reviewed 1 Apr 2025 by Linda J. Vorvick, MD). https://medlineplus.gov/ency/article/003178.htm (accessed 11 Nov 2026)
- NHS, "Neck pain" (last reviewed 27 Apr 2023). https://www.nhs.uk/conditions/neck-pain/ (accessed 11 Nov 2026)
- French SD, Cameron M, Walker BF, Reggars JW, Esterman AJ. "Superficial heat or cold for low back pain." Cochrane Database Syst Rev. 2006;(1):CD004750. PMID 16437495. https://pubmed.ncbi.nlm.nih.gov/16437495/
- Wilke J, Vogt L, Banzer W. "Immediate effects of self-myofascial release on latent trigger point sensitivity: a randomized, placebo-controlled trial." Biol Sport. 2018;35(4):349-354. PMID 30765920. https://pubmed.ncbi.nlm.nih.gov/30765920/
