Muscle knots, also known as trigger points, can be frustratingly painful and limit your movement. They often develop from poor posture, overuse or stress, and once they appear, they can stick around longer than you’d like.

If you’re dealing with that nagging tight spot in your shoulder, neck, back or legs, you may be wondering: how do you relieve muscle knots at home? The good news is that there are several safe and effective ways to manage them without needing immediate hands-on treatment.

In this guide, we’ll explore the best home remedies, what causes these knots in the first place and when to seek professional support.

Quick Overview: How to Relieve Muscle Knots at Home

To relieve muscle knots at home, apply heat or ice, use gentle self-massage or a foam roller, stretch regularly and stay hydrated. These methods help reduce tension, improve circulation and break the pain cycle. But if knots persist or worsen, professional physiotherapy may be needed.

Want lasting relief from muscle knots? Home care is a great start, but expert treatment can make all the difference.

Relieve Muscle Tension with Expert Care at FlexiFit Physiotherapy

Persistent muscle knots slowing you down? At FlexiFit Physiotherapy, we offer expert treatment using trigger point therapy, dry needling, massage and personalised rehab to relieve muscle tension for good.

Call us on 02 8542 9507 or visit our Contact Us page to book your session today.

What Are Muscle Knots?

Muscle knots, or trigger points, are tight, sensitive bands of muscle fibres that form when muscle tissue contracts and doesn’t fully release. These knots:

Feel like small lumps or tight spots
May be tender to touch
Can cause localised or referred pain
Restrict your range of motion

They often occur in the neck, shoulders, upper back, lower back, hips and calves.

Common Causes of Muscle Knots

Muscle knots develop due to several factors, including:

Poor posture or prolonged sitting
Repetitive strain or overuse
Lack of movement or inactivity
Dehydration
Muscle imbalances
Stress and tension

Understanding the cause can help you prevent future flare-ups.

Home Remedies for Muscle Knot Relief

Here are some effective ways to ease muscle knots at home:

1. Apply Heat or Cold

Heat helps increase blood flow, soften tight muscles and encourage relaxation. Use a heat pack or warm towel for 15–20 minutes.
Cold may be helpful if the knot is acutely painful or inflamed. Use an ice pack for 10–15 minutes.

2. Gentle Self-Massage

Using your hands, a tennis ball or massage tool, apply gentle pressure to the affected area. Hold for 20–30 seconds, then slowly release.

Avoid aggressive pressure
Breathe deeply during the massage
Roll slowly over the knot, don’t force it

3. Foam Rolling

A foam roller can target larger muscle groups like the back, glutes and thighs. Move slowly, stopping at any tight areas and applying pressure for 30–60 seconds.

Use light to moderate pressure
Don’t roll over bony areas or joints
Limit sessions to 1–2 minutes per area

4. Targeted Stretching

Gentle stretches lengthen the muscle fibres and reduce tightness. Hold each stretch for at least 30 seconds and avoid bouncing.

Examples include:

Child’s pose for back and shoulders
Hamstring stretch for the legs
Neck tilts for upper traps

5. Stay Hydrated

Dehydration can make muscle tissue less pliable and more prone to knots. Aim to drink plenty of water throughout the day, especially if you’ve been exercising or in hot weather.

6. Move Regularly

Avoid long periods of sitting or inactivity. Short walks, gentle mobility exercises or desk stretches every hour can help prevent knots from forming.

Stretches to Help Relieve Muscle Knots

Some simple stretches you can try at home include:

Upper Trap Stretch (Neck/Shoulders)

Sit upright
Gently tilt your head to one side, bringing your ear towards your shoulder
Hold for 30 seconds, then switch sides

Thoracic Extension (Upper Back)

Sit in a chair with a backrest
Place a rolled towel at your mid-back
Lean backwards over the towel and hold for 10–20 seconds

Glute Stretch (Hips)

Lie on your back
Cross one ankle over the opposite knee
Pull the supporting leg towards your chest
Hold for 30 seconds and switch sides

When to See a Physiotherapist

While home remedies can provide relief, you should seek physiotherapy if:

The knot doesn’t improve after 1–2 weeks
You experience numbness, weakness or radiating pain
Knots keep coming back despite home care
You’re recovering from an injury or surgery
Pain is affecting your sleep, work or exercise

How We Help Relieve Muscle Knots

At FlexiFit Physiotherapy, we assess the root cause of your muscle tension and provide targeted treatment for lasting relief. Our physiotherapists use a combination of evidence-based techniques, including:

Trigger point therapy – direct pressure to release knots
Massage therapy – relieves tension and improves circulation
Dry needling – targets deep muscle fibres to relieve stubborn knots
Corrective exercise – to improve strength, posture and prevent recurrence
Postural education – to identify and correct contributing habits

Tips for Preventing Muscle Tension

Once you’ve released a muscle knot, here’s how to keep them away:

Maintain good posture throughout the day
Warm up before physical activity
Cool down and stretch after exercise
Break up long periods of sitting or standing
Follow an ongoing strength and flexibility program

Final Thoughts

Muscle knots are common, but they don’t have to be permanent. With consistent home care and good movement habits, you can relieve tension and improve mobility from the comfort of your own space.

However, if the pain persists or you’re dealing with chronic tightness, it’s time to see a physiotherapist. Professional treatment can help resolve the underlying cause and prevent long-term issues.

Need help with stubborn muscle knots? At FlexiFit Physiotherapy, we offer hands-on techniques, expert advice and tailored care to help you feel better, faster.

Call us on 02 8542 9507 or visit our Contact Us page to book your physiotherapy session today.