By the team at St Albans Thai Massage · Last updated 12 November 2026
A muscle knot is a small, tight, tender spot in a muscle that does not relax when the rest of the muscle does. Press on one and it feels like a hard lump or a taut band, and it is often sore. Massage can help by applying steady pressure and stretching to the tight area so that it eases.
What is a muscle knot?
The technical name is a myofascial trigger point. It is not an actual knot in the muscle. It is usually described as a small area of muscle fibres that stays contracted. Scientists still do not fully agree on exactly what is happening inside one, but anyone who has had a sore lump between the shoulder blades knows how real they feel.
Some knots only hurt when pressed. Others ache on their own, and some send pain to another area, which is why a knot in the shoulder can be felt as a headache or an ache down the arm.
Where do they appear?
Most often in the upper back and shoulders, the neck, the lower back, the hips and glutes, and the calves. The muscle that runs from the neck across the top of the shoulder is the most common place of all.
Why do we get them?
- Staying in one position: long hours at a desk, driving, or looking down at a phone.
- Repeating the same movement: at work, in the gym or in a sport.
- Overdoing it: a harder session than usual, or lifting something awkward.
- Not moving enough: muscles that are rarely used or stretched tighten too.
- Stress: many of us raise and tense our shoulders without noticing.
- Poor sleep or an awkward sleeping position.
How can massage help?
Your therapist finds the tight spot and applies slow, steady pressure, then works along the muscle and stretches it. Many people feel the area soften during the treatment and move more freely afterwards. Research into exactly why this works is still developing, but massage is one of the most widely used ways to ease knots.
It can feel tender while a knot is being worked on. It should never feel sharp, and you can ask for less pressure at any time. You may be a little sore the next day.
Which massage is best for knots?
- Deep tissue massage: slow, firm, focused work on specific knots.
- Thai Deep Mix: the whole body, with firmer work where you need it.
- Head, neck and shoulder massage: if the knots are all in your upper body.
- Traditional Thai massage: pressure and stretching together.
If you like very deep, broad pressure, Ashiatsu can be included on request.
How to stop them coming back
Move regularly through the day, change position every hour, stretch your chest, neck and shoulders, keep your screen at eye level and drink plenty of water. Regular massage helps keep tension from building up again. See how often to come and our guide to a tight neck, shoulders and back.
When to see a doctor
Massage is not medical treatment. See your GP if a lump does not go away, is growing, is hot, red or swollen, or if your pain is severe, follows an injury, or comes with numbness, tingling or weakness.