Muscle knots, also known as myofascial trigger points, are hard, sensitive areas of muscles that tighten and contract even when the muscle is at rest. These tense muscle fibers can cause pain in other parts of the body when touched. Muscle knots can occur anywhere in the body, but they are usually found in the back, shoulders, and neck. The following are some common causes of muscle knots:

• Overuse or repetitive strain injury from activities like lifting heavy boxes or holding a phone between your ear and shoulder for long periods.
• Muscle underuse from an inactive lifestyle, prolonged sitting, or bed rest.
• Poor posture, which often results from a sedentary lifestyle and lack of exercise.
• Tension from mental and emotional stress.
• Direct injury such as a break, strain, tear, twist, or strain.

Muscle knots usually happen because a muscle has been irritated by a repetitive motion or when its in an awkward position for too long. Researchers have found that muscle knots dont show up on scans, so they arent entirely sure what the muscle is doing to cause pain. Some doctors think the muscle spasms may affect blood flow, and thats what makes the knotted area hurt. Other doctors say the pain could be caused by nerves that are triggered by the spasms.

To manage muscle knots, treatment often includes home remedies such as rest, applying a cloth-covered heat pad or ice pack to the affected area, and gentle stretching exercises. Massages, stretches, or acupressure can also help relieve muscle knots. Practicing good posture and engaging in regular physical activity may help prevent muscle knots.