COMMON MUSCLE KNOT AREAS
Chances are you’re feeling muscle knots or trigger points; tight bands of muscle fibers that can sabotage your mobility and flexibility. The good news: you don’t have to live with them! Understanding what causes these annoying muscle knots and learning some cool tricks to “untangle” them can be a game-changer for your mobility and flexibility.
Muscle knots located in the neck and upper back/shoulder area can cause headaches, neck, and other head and neck pain. Muscle knots can cause headaches on the side of the head, the top of the head, behind and over the eye. All of these can be caused by sleeping with the head turned, inadequate head support while reading in bed, or even stress.
Shoulder pain is caused by a number of different muscles, primarily those that attach directly to the shoulder blade. Knots in the shoulder blade can refer pain locally around the shoulder blade and to the front of the shoulder, while other muscle knots can refer pain to the shoulder as well as other parts of the body.
Pain in the back can come from many different muscles throughout the body. Pain can be caused by knots in the lower back, upper back, and hamstring muscles. Pain patterns can also run in different directions including vertical and horizontal. Muscle knots contributing to back pain are typically located in the belly of the muscles.
Pain in the arm and hand may be caused by a number of different muscles, primarily those that attach directly to the neck, shoulder, back and even the chest. Muscle knots in these muscles can refer pain locally around the upper arm, forearm and elbow, while other muscle knots can refer pain to the wrist and hand as well as other parts of the body.
The quadriceps are the muscles located on the front of the thigh. There are four different muscles that make up this muscle group. These muscles allow for hip flexion and straightening or extending the knee. Muscle knots in these muscles can cause pain in all areas of the knee and within the belly of each quadriceps muscle.
Three muscles form the hamstring group, which functions to extend the hip and flex the knee. Muscle knots within these posterior thigh muscles can elicit pain in the thigh’s posterior aspect, as well as referred pain in the buttocks and lower leg. Furthermore, tightness in the hamstrings can be a contributing factor to lower back pain.
Several muscles around the hip can contribute to pain on the side of the leg. Iliotibial (IT) band syndrome is a well-known culprit, involving the thick connective tissue of the IT band. Additionally, muscle knots (myofascial trigger points) in the lateral quadriceps or other leg muscles can mimic IT band pain. These knots are characterized by localized muscle tightness and contraction.
Myofascial trigger points (muscle knots) in the calf can cause significant pain. The calf muscle group, comprised of the gastrocnemius and soleus, is located on the posterior lower leg and forms the Achilles tendon, enabling plantar flexion (raising onto the toes). Repetitive strain from activities such as wearing high heels or frequent ball-of-foot movements can lead to the development of these knots.
Various muscles knots can cause pain in the back, side or front of the knee. Hamstring muscles, located in the back of the thigh, are responsible for extending the hip and bending or flexing the knee. Muscle knots in these muscles can cause pain in the back of the knee, as well as in the back of the thigh, in the glutes, and the lower leg. Massage, trigger point therapy, and stretching can help release muscle tension.
Pain in the foot can occur in multiple locations, including the top, bottom, and sides due to the complexity of foot musculature. General complaints often include achy feet and tenderness in the intrinsic foot muscles. Muscle knots, which are localized areas of tight and contracted muscle fibers, are common contributors to this discomfort.
