The Truth About Muscle Knots

We've all experienced those uncomfortable, sometimes painful bumps in our traps, back, and shoulder blades – what we commonly refer to as "muscle knots." I’ve lost count of the times a client has come in concerned that:

1. They have them in general

2. They never seem to go away (despite that last massage therapy session where the therapist really “went after them”)

What if I told you that muscle knots might not be what they seem? Let’s debunk two of the biggest myths about muscle knots and what to do about them.

Myth #1: Muscle Knots Are Made of Muscle

First things first, those lumps and bumps you’re feeling are not actually made of muscle: they are primarily FASCIA. When our connective tissue begins to adhere to itself and shrink down, it creates a lump. Think of it like layers of plastic wrap that start to get glued together and contract in on itself. Fascia may pull in a few muscle fibers as it shrinks down in a specific area, but the vast majority of what’s inside are layers of fascial tissue and stagnant fluid (talk to a surgeon who’s had to cut through knots during surgery–it’s gross, I know). 

Knots can happen for a variety of reasons including not enough physical activity, repetitive motions, injuries, and poor posture. They are often painful because fascial adhesions prevent your muscle from moving the way it ought to naturally (plus, we have 6 to 10 times more pain receptors in our fascia than in our muscle). Knots also prevent an area from being fully hydrated because of the “glued together parts,” preventing cellular waste and toxins from cycling out of your muscle and possibly making your muscles feel stringy or ropey. Toxins can get trapped inside the fluid in a knot!

Ok, if we want to finally restore the health of our fascia and eliminate these knots, what do we do now? Do we just lay on a hard golf ball for 20 minutes or pound on them until they “release”? That brings us to our second myth.

Myth #2: Knots Are an Issue With That Specific Area of the Body

Now, here's where it gets interesting. While I do recommend applying compression to a knot to help it release, the bigger issue here is how do we keep it away? The answer lies in finding the root cause.

The knots we feel in one area of our body are rarely the source of the problem. Our body is a system of interconnections and balance, so tension in one area is a consequence of an issue originating elsewhere. It's like a puzzle where the missing piece isn't where you're looking – you have to explore the whole picture to find it.

Let’s use one of the most common places for knots as an example. Let’s say you have persistent knots in your trap (your upper back/neck area). If no amount of compressing those knots seems to keep them from returning, it’s because the actual issue is that your trap is overworking, spasming, and “lumping up” due to something else. The vast majority of the time it’s due to restricted lats, tight pecs and poor breathing mechanics. It’s a perfect storm that goes something like this:

–Your pecs (chest) and lats (muscle from the back of the armpit down the sides of your back) get tight due to poor posture and not enough physical activity. (Sorry guys, even if you go to the gym every day for an hour–if you spend the rest of your time at a desk for work and on the couch at night watching shows, you still aren’t moving the way your body was designed).

–As your chest becomes tighter, your shoulders round and your posture slumps forward, making it harder to breathe in fully and deeply through your diaphragm

–As you transition to breathing more shallowly through your chest due to this posture, you subconsciously start shrugging your shoulders upward as you inhale (using your traps) to get more air. Now, you’re doing thousands of little shoulder shrugs as you breathe throughout the day.

–As your lats get tighter from either too much activity (think 100 pull-ups at your Crossfit workout) or more likely a lack thereof, you slowly become unable to lift your arms fully above your head. The lats must fully expand to allow for overhead arm movement. When the lats are restricted, your TRAPS will try to compensate to get your arms up, causing them to overwork even more.

Doesn’t take long for those knots in your trap to form as this sequence continues!

The good news is if you release the fascia in your lats and pecs and focus on diaphragmatic breathing, you can prevent the knots from returning. Address the source of tension (not just the localized discomfort), and you can achieve more long-lasting relief and healing.

The Key Takeaway

Understanding that muscle knots are, in fact, fascial adhesions is a game-changer in our approach to muscle health. It's about shifting our perspective and acknowledging the broader impact of interconnected muscles and fascia. To experience lasting relief and optimal muscle function, we need to look beyond the surface and find the root cause.

Are you one of the ones who have knots in the traps and was thinking “omg you’re describing my life”? I encourage you to follow along with the video below to release your lats and get the process started.

Time to bid farewell to the conventional concept of muscle knots and embrace the idea of fascial adhesions! By recognizing this critical distinction and understanding the interconnected nature of our bodies, we can empower ourselves to make more informed decisions when it comes to muscle health and well-being.

Stay curious, stay informed, and stay in tune with your incredible body. The journey to better health starts with the right knowledge.

Want more follow along videos that can help with pain, mobility, stress, and athletic performance? Check out Roller Remedy, my online video library for creating more fluidity, hydration, and health in your fascia.

• What are muscle knots really made of?

  Muscle knots are not actually knots in the muscle itself. What most people are feeling are fascial adhesions—areas where connective tissue has become dehydrated, stuck together, and dense. Fascia can pull muscle fibers into these adhesions, which is why they feel like muscle, but the restriction is primarily within the fascial system.

• Why do muscle knots keep coming back even after massage?

  If knots return after massage, it’s usually because the root cause hasn’t been addressed. Massage can temporarily soften an area, but if the body is compensating due to posture, breathing patterns, restricted fascia elsewhere, or poor movement mechanics, the nervous system will recreate the same tension pattern. Lasting change requires addressing why that area is overworking in the first place.

• Are muscle knots the source of pain or a symptom of something else?

  Muscle knots are almost always a symptom, not the source. They form when a muscle or fascial area is overworking to compensate for restriction or lack of support elsewhere in the body. For example, chronic knots in the upper traps are often caused by tight chest fascia, restricted lats, shallow breathing, or limited overhead mobility—not because the traps themselves are “the problem.”

• Should I press harder on muscle knots to get rid of them?

  More pressure is not always better. While compression is important, mindlessly digging into knots can increase guarding and inflammation. Fascia responds best to intentional compression paired with movement and breath. This allows the nervous system to accept change rather than defend against it. If you’re constantly “attacking” knots, you may be reinforcing the very pattern you’re trying to undo.

• How do you permanently get rid of muscle knots?

  To reduce knots long-term, you need to:

  • Identify why that area is compensating

  • Release restricted fascia elsewhere in the body

  • Restore proper breathing mechanics and movement patterns

  • Teach the nervous system a new, safer way to organize tension

  When the underlying cause is addressed, the knots no longer need to exist—and often soften or disappear entirely.