The Best Way to Treat a Muscle Knot

Dealing with a muscle knot can feel like an annoying roadblock in your day, but there are effective ways to find relief. Here’s how you can treat it.

Identify the Knot

Start by pinpointing the sore area. Muscle knots often feel like tight, tender spots under your skin. Press gently to confirm the location, and note if the pain radiates when you apply pressure.

Apply Heat or Cold

Decide between heat or ice to ease the tension. Use a heating pad or warm towel to increase blood flow and relax the muscle. Alternatively, an ice pack can reduce swelling and numb the pain if the area feels inflamed.

Massage the Knot

Use your fingers, a foam roller, or even a tennis ball to apply firm pressure on the knot. Roll the area in small circles or back-and-forth motions for several minutes. This breaks up the tight tissue and improves circulation.

Stretch It Out

Gentle stretching can help release the tension. Focus on stretches targeting the muscle group with the knot. Hold each stretch for 20–30 seconds, and avoid pushing past mild discomfort.

Stay Hydrated

Dehydration can contribute to muscle knots. Drink plenty of water throughout the day to support muscle recovery and prevent future issues.

Consider Professional Help

If the knot persists, visit a massage therapist or physical therapist. They can offer targeted treatments like deep tissue massage or dry needling to alleviate pain.

Treating muscle knots requires patience and consistency.

With these steps, you can ease the discomfort and restore your range of motion effectively.

Jennifer Ferdinand, owner of Serendipity Wellness Studio in Burke, VA, has been practicing massage therapy and esthetics since 2006. She is nationally certified through NCBTMB, and licensed in Virginia for both Massage Therapy and Esthetics.