If you’ve ever felt a painful, tight lump in your neck or experienced a stiff neck that just won’t go away, you might be dealing with muscle trigger points or knots. These areas of tension can cause discomfort, reduce mobility, and even lead to headaches or referred pain. While muscle knots are common, the good news is that they’re treatable and with the right physiotherapy intervention, you can find lasting relief.
At Darwin Health Group, we specialise in treating muscle trigger points and knots, providing you with the support and care you need to feel better and get back to your regular activities. In this blog, we’ll explain what muscle trigger points and knots in the neck are, how they develop, how to fix them, and how physiotherapy can help.
What Are Muscle Trigger Points and Knots in the Neck?
Muscle trigger points, also known as muscle "knots," are tight, painful areas within a muscle that form when the muscle fibres become tense and contracted. These knots are typically felt as hard lumps in the muscle and can be quite sensitive to touch. Trigger points are often a result of muscle overuse, poor posture, or injury, and they can occur in any muscle, including those in the neck.
Trigger points are usually classified into two types:
Active Trigger Points: These are the most painful and often cause persistent discomfort. Active trigger points can refer pain to other areas, meaning you may feel the pain in different regions of your body. For example, a trigger point in the neck may radiate pain to the shoulders, arms, or even the head (leading to tension headaches).
Latent Trigger Points: These trigger points are not as painful as active ones but can still cause discomfort and stiffness. Latent trigger points may not refer pain, but they can make the muscle feel tight or stiff.
Common Causes of Muscle Knots in the Neck
There are several factors that can contribute to the formation of trigger points and muscle knots in the neck, including:
Poor Posture: Prolonged periods of slouching, looking down at a phone or computer, or sitting with poor posture can strain the muscles of the neck and upper back, leading to the formation of trigger points.
Muscle Overuse: Repeating the same movement or activity, such as lifting, carrying, or even prolonged sitting, can put a strain on the muscles of the neck and lead to tightness and knots.
Stress and Tension: Emotional stress can cause the muscles in the neck and shoulders to tighten up, creating muscle knots. This is commonly referred to as “stress tension”.
Injury or Whiplash: A neck injury, such as whiplash from a car accident, can result in muscle strain and the formation of trigger points.
Dehydration and Poor Circulation: Muscles require adequate hydration and blood flow to function properly. Dehydration or poor circulation can contribute to muscle stiffness and the development of knots.
Symptoms of Muscle Knots in the Neck
When you have trigger points or muscle knots in the neck, you may experience symptoms such as:
Localized pain: A persistent ache or sharp pain in the neck that feels tender to the touch.
Reduced neck mobility: Difficulty turning or tilting your head due to tightness in the neck muscles.
Referred pain: Pain that radiates from the neck to other areas, such as the shoulders, upper back, or head.
Tension headaches: Trigger points in the neck can sometimes cause tension-type headaches or migraines.
Muscle stiffness: A sensation of tightness in the neck that doesn't seem to ease with rest.
These symptoms can significantly affect your daily life, making it difficult to perform regular tasks such as driving, working, or exercising.
How to Fix Muscle Knots and Trigger Points in the Neck
The good news is that muscle knots and trigger points in the neck can often be relieved with the right treatment. With proper care and targeted physiotherapy techniques, you can reduce pain, restore mobility, and prevent the recurrence of muscle knots.
Here are some key methods to help fix muscle knots and trigger points:
Self-Massage and Myofascial Release: You can gently massage the affected area with your hands or use tools like foam rollers or massage balls to apply pressure to the knot. This can help relax the muscle fibres and increase blood flow to the area, facilitating healing.
Heat and Cold Therapy: Applying a warm compress or heating pad to the neck can help relax tight muscles, while cold therapy (such as an ice pack) can reduce inflammation if the knot is associated with injury or swelling.
Stretching: Regularly stretching the muscles of the neck and shoulders can help release tightness and improve flexibility, reducing the chance of knots forming in the future.
Posture Correction: Improving your posture during daily activities can help relieve strain on your neck muscles, preventing the formation of new muscle knots. Proper ergonomics at work or while sitting can make a big difference.
How Can Physiotherapy Help with Muscle Knots and Trigger Points in the Neck?
At Darwin Health Group, our physiotherapists use a variety of techniques to treat muscle knots and trigger points, helping to alleviate pain and restore normal function. Here’s how physiotherapy can help:
1. Comprehensive Assessment
When you come to Darwin Health Group, your physiotherapist will start with a detailed assessment of your neck and upper back. This may involve:
Evaluating your posture and body mechanics.
Assessing the range of motion in your neck.
Identifying areas of muscle tightness or dysfunction.
Asking about your medical history and any activities that may be contributing to muscle strain.
Based on the assessment, your physiotherapist will develop a personalised treatment plan to target the root cause of your neck pain.
2. Manual Therapy and Soft Tissue Techniques
Physiotherapists use manual therapy to treat muscle knots and trigger points. These hands-on techniques can help to reduce muscle tension, release trigger points, and restore normal muscle function. This may include:
Myofascial release: A technique used to release tension in the fascia (the connective tissue surrounding muscles) and muscle tissue, targeting areas where knots are located.
Trigger point therapy: Direct pressure is applied to the trigger points in the neck to help reduce pain and improve muscle function.
Massage: Soft tissue massage techniques help to relieve tightness, reduce muscle spasms, and improve blood flow to the affected areas.
3. Stretching and Strengthening Exercises
Your physiotherapist will guide you through exercises that focus on:
Stretching the neck and upper back muscles: To reduce muscle tightness and improve flexibility.
Strengthening exercises: To improve the strength and endurance of your neck muscles, providing better support and preventing future muscle strain.
Posture correction exercises: To help you maintain proper alignment during daily activities and reduce the strain on your neck.
These exercises will help to promote recovery, prevent future muscle knots, and improve overall neck health.
4. Ergonomics and Posture Education
One of the most effective ways to prevent muscle knots from recurring is by correcting your posture and body mechanics. Your physiotherapist will provide practical tips on:
Correct posture while sitting, standing, and sleeping.
Ergonomic adjustments at your workstation to prevent neck strain.
Techniques for avoiding repetitive motions that could strain your neck.
By following your physiotherapist’s advice on ergonomics and posture, you can reduce the risk of developing muscle knots and improve your long-term neck health.
When Should You See a Physiotherapist for Muscle Knots in the Neck?
If you’re experiencing persistent pain, stiffness, or discomfort in your neck, or if you notice that your symptoms aren’t improving with self-care, it’s time to see a physiotherapist. Physiotherapy can help identify the root cause of your muscle knots and trigger points, provide targeted treatment, and help prevent future flare-ups.
At Darwin Health Group, our physiotherapists are trained to help you recover from neck pain and muscle tension, giving you the tools to manage and prevent future injuries.
Conclusion
Muscle knots and trigger points in the neck are common, but with the right treatment, they can be effectively managed and relieved. Physiotherapy offers a holistic approach to addressing the underlying causes of muscle tension, improving mobility, and preventing recurrence.
If you’re struggling with neck pain, stiffness, or muscle knots, contact Darwin Health Group today to book an appointment. Our team of expert physiotherapists can help you find relief and get you back to your everyday activities without discomfort.
Ready to tackle those muscle knots?
Book an appointment with one of our physiotherapists at Darwin Health Group today and start your recovery journey!
Comments