Medically reviewed by M. Thurairaj, Registered physiotherapist. · Last reviewed June 2026.
What a knot feels like
A trigger point is a tight, tender spot within a muscle that can feel like a small lump. Press it and it often aches locally, and sometimes refers pain to another area — a knot in the shoulder causing a headache, for example. They tend to build where muscles are overworked, held in one position, or stressed.
How they are worked
Focused, sustained pressure and release techniques may help ease these spots and the discomfort around them, and gentle stretching afterwards helps. You can self-treat accessible knots with a ball or roller; a therapist can reach and work the ones you cannot, and adjust pressure precisely.
When a "knot" needs more
Persistent or spreading pain, pain with nerve symptoms like numbness or tingling, or a lump that does not behave like ordinary muscle tension should be assessed rather than simply massaged. Most knots are benign, but it is worth being sure.
Key takeaways
- A "knot" is a tender trigger point in a tight muscle
- They can refer pain elsewhere, like shoulder to head
- Focused pressure, release and stretching may ease them
- Nerve symptoms or a persistent lump need assessment
Frequently asked questions
Are muscle knots dangerous?
Usually not — they are common areas of muscular tension. But persistent or spreading pain, or pain with nerve symptoms, should be checked.
Can I get rid of knots myself?
Often yes, for accessible ones, using a ball or roller plus stretching. A therapist can reach and work the ones you cannot and adjust pressure precisely.