What is a muscle "knot"?

What Are “Muscle Knots”? A Massage Therapist’s Guide

If you’ve ever been told by a massage therapist that you have “knots” in your muscles, you might imagine tangled tissue or clumps of muscle fibers. The truth is, there is no medical phenomenon known as a muscle knot. Muscles don’t literally tie themselves into knots—but the sensation of tension is very real.

Understanding the Term “Muscle Knot”

Massage therapists often use the term “knot” as a shorthand for areas of tight, tense muscles. These are usually found in the trapezius, rhomboids, and spinal erectors, which can feel lumpy or bumpy under stress.

Possible Explanations Behind “Knots”

1. Tight Postural Muscles – Muscles that hold tension due to posture or stress.

2. Trigger Points – Small areas of contraction within muscle bands that may refer pain elsewhere.

3. Anatomical Confusion – Normal ridges, tendons, and folds of muscle that can be mistaken for knots.

Why the Language Matters

Using the word “knot” can unintentionally create stigma or fear for clients. In reality, what you’re experiencing is muscle tension that can change over time with massage, movement, hydration, and lifestyle adjustments.

How to Manage Muscle Tension

• Massage Therapy: Helps increase circulation and reduce tightness.

• Stretching & Movement: Regular mobility exercises prevent stiffness.

• Hydration & Nutrition: Proper fluid intake supports muscle health.

• Stress Management: Relaxation techniques reduce tension buildup.

Final Thoughts

Muscle knots aren’t literal knots—they’re a way of describing tension, trigger points, or misunderstood anatomy. By reframing the language and focusing on practical solutions, both massage therapists and clients can better understand what’s happening in the body and how to relieve discomfort.