What Are Knots – And Can Massage Really Help?

One of the questions I get asked most often is:“What exactly are knots?”

It’s something almost everyone feels at some point — that tight, tender spot in your back or shoulder that just won’t let go. But what are they really? Are they dangerous? And can massage actually get rid of them?

What Does “Knot” Mean in the Human Body?

The term “knot” isn’t a formal medical diagnosis — but it’s a very real sensation. When you say you feel a knot, you're likely experiencing a myofascial trigger point. These are hyper-sensitive areas in your muscle tissue, where the fibres have become tight, shortened, and restricted.

According to the National Institutes of Health (NIH), myofascial pain syndrome — the condition linked with trigger points — affects an estimated 85% of the general population at some point in their lives. That’s nearly all of us.

“Trigger points can cause significant pain and functional limitation. They are often underdiagnosed because they don’t show up on scans or blood tests.”— Dr. David Simons, co-author of Travell & Simons’ Myofascial Pain and Dysfunction

These taut bands of muscle restrict blood flow, reduce oxygen supply, and can create pain not just where they’re located, but also in seemingly unrelated areas — known as referred pain.

What Is a Knot in Massage?

In massage therapy, “knots” refer to these exact trigger points. As a therapist, I can feel them — they often present as small, hard lumps beneath the surface. You’ll often find them in areas of repetitive strain or emotional tension: the neck, shoulders, lower back, or glutes.

During a deep tissue massage, I use slow, focused pressure to:

• Release the contracted fibres

• Improve blood and lymph flow

• Restore mobility to surrounding tissue

• Relieve built-up tension and pain

  
  

What most therapists do wrong?

They just glide over the knots! I am often disappointed when no effort is made by the therapist to tackle the knots effectively.

I spent years searching for a therapist who would be intuitive enough to focus on my stubborn knots. Many don't believe it's possible to deliver an effective (and strong) massage without compromising on relaxation. I never found one—so I became one. I discovered that I had the intuition, strength, and calm energy to offer something different: treatment that doesn’t just work — it feels good too.

What Is a Knot in Medical Terms?

Medically, knots are referred to as myofascial trigger points. The Journal of Orthopaedic & Sports Physical Therapy defines them as:

“Discrete, focal, hyperirritable spots located in a taut band of skeletal muscle. They produce local and referred pain, and can result in motor dysfunction and autonomic phenomena.”

There are two main types:

• Active trigger points: Cause pain even at rest

• Latent trigger points: Only painful when pressed

  
  

Left untreated, these can contribute to poor posture, reduced range of motion, chronic pain, and even central sensitisation — when your brain becomes hypersensitive to pain signals.

Do Knots Go Away on Their Own?

Not always. A 2022 meta-analysis in Pain Medicine found that manual therapy, particularly myofascial release and trigger point massage, significantly reduces both pain and muscle tension in patients with myofascial pain syndrome.

But knots can persist if the underlying cause isn’t addressed — poor ergonomics, stress, dehydration, inflammation, or even lack of movement. That’s why I take a whole-person approach, adapting each treatment to what your body and nervous system need in the moment.

At Khoo Massage Therapies, my Deep Tissue Massage includes myofascial release and trigger point massage,.

Can Massage Help With Knots?

Yes — when it’s done properly. Massage increases circulation, breaks the pain-tension cycle, and encourages the body to relax and reset.

But it’s not a one-size-fits-all fix.That’s why my sessions are fully tailored to you. Whether you need targeted trigger point work, full-body stress release, or something in between, you’ll get treatment that’s both effective and nurturing.

“Massage therapy has been shown to reduce muscle soreness and stiffness, improve blood flow, and increase range of motion — all of which support recovery from musculoskeletal trigger points.”— British Journal of Sports Medicine

Self-Care Tips to Prevent and Relieve Muscle Knots

Massage works wonders, but daily habits make the biggest long-term difference. Here are five evidence-based tips to keep your muscles happy between sessions:

1. Hydrate Like You Mean It

Muscles need water to function and flush waste products.Aim for 1.5–2 litres daily — more if you drink coffee or exercise.

2. Stretch Smart, Not Just Hard

Focus on dynamic stretches in the morning and static stretches in the evening.Pay special attention to your neck, chest, and hips.

3. Use a Massage Ball or Foam Roller

A 2020 review in Frontiers in Physiology found that self-myofascial release can significantly reduce muscle stiffness and improve range of motion.Target sore spots for 1–2 minutes a day.

4. Prioritise Sleep

Your muscles repair and regenerate during sleep.Adults need 7–9 hours per night — and yes, poor sleep increases pain sensitivity.

5. Watch Your Stress Levels

Mental tension often turns into physical tension.Try deep breathing, meditation, or even a 10-minute walk to reset your system.

And remember: when your body starts whispering — don’t wait for it to scream.

Catch the knots early, and you’ll save yourself weeks (or years) of discomfort.

Need help identifying your trigger points?

Book a personalised session and let’s explore what your body’s holding onto.