Got a stubborn knot in your shoulder? Here are 5 common causes and 5 treatments

Knots in the shoulder blades are a common complaint among our physical therapy patients. These points of tension are called trigger points, which can develop in any part of the body. Trigger points are areas where muscle fibers have contracted but are not able to release. Getting a nice massage can help release knots in your shoulders. However, this isn’t always the most practical solution. 

If you learn more about what can cause trigger points, you can sometimes prevent them. There are also physical therapy treatments that may help. Unlike massage therapy, PT is usually covered by insurance.

In this blog post, we’ll share five common causes of knots in the shoulders and five treatments that can help.

5 common causes of knots in the shoulders

You may be more likely to develop knots in your shoulder blades if you’re dehydrated or if you have a poor diet or trouble sleeping. Many people notice knots when they’re under a lot of stress. Repetitive movements, poor posture, and injuries can also contribute to knots of tension. In some cases, joint problems also play a role. To avoid muscle knots, you can try to drink plenty of water, improve your posture, get enough sleep and exercise regularly.

The following are the most common causes of shoulder knots:

1. Stress and tension — Stress and tension are two of the most common reasons people develop knots in the shoulder blades. You may get them frequently if you have anxiety or chronic stress.

2. Inadequate warmup or stretching — People often develop shoulder knots from using their upper body without warming up or stretching. You may not think to warm up or cool down when you’re doing everyday activities like home maintenance projects. However, these are still physical activities that can leave you feeling sore.

3. Dehydration — Soft tissue fibers become more sore and stiff when they’re not properly hydrated. If you’re not drinking enough water or if your electrolytes aren’t balanced, you may be more prone to muscle knots.

4. Sleep issues — Sleeping for just a few hours in an awkward position can cause pain and stiffness in your neck, shoulder blades or back. You may also notice more aches and pains if you’re not getting enough sleep at night.

5. Nutritional deficiencies — Lacking certain nutrients such as magnesium and potassium can make you more prone to shoulder knots. Be sure to eat a balanced diet. You can also take blood tests to see if you’re deficient in any vitamins or minerals.

5 physical therapy treatments for knots in the shoulders

There are some things you can do at home to help relieve shoulder knots. If you have someone who doesn’t mind giving you a massage, that’s one option. Or you can find massagers that allow you to reach those spots on your back that you can’t get to. We also recommend heat and cold therapy — alternating a heating pad and an ice pack for about 20 minutes each. If these methods don’t help, you may need to see a physical therapist. 

The following are five physical therapy treatments for shoulder knots:

1. Soft tissue mobilization — Sometimes called “trigger point therapy” or myofascial release, soft tissue mobilization helps relieve most knots in the shoulder blades. In this treatment, your PT will use their hands to put pressure on the trigger point and loosen tension.

2. Dry needling — For knots that are deep inside muscle tissue or resistant to other types of therapy, dry needling can help stimulate movement and healing. This is like a more targeted version of acupuncture.

3. Targeted exercises — If you have weakness or lack flexibility in certain areas, knots of tension may keep coming back. Your PT can design a specific exercise regimen to help prevent knots in the shoulder blades.

4. Joint mobilization — Stiffness in the neck, shoulder and elbow joints can lead to tension in the shoulder muscles. Your PT may use joint mobilization techniques to promote healthy movement.

5. Ergonomics evaluation — Sitting or standing in the same position for long periods can quickly lead to knots of tension. Your PT can help evaluate your workstation and make recommendations on how to limit tension.

Find relief from knots in your shoulder blades at KC Rehab

Knots in the shoulder blades can be very persistent. If yours keep coming back, it may be time to see a physical therapist. Some people see relief in just one or two sessions. Your PT can also provide recommendations to help you prevent shoulder knots as much as possible. 

At KC Rehab, we take the time to help our patients understand why they’re experiencing pain and tension and help put a plan in place to manage it. Treatment begins with an in-depth assessment with physical tests and questions that help us get a clear picture of what’s going on.

Are you tired of painful knots in your shoulder blades? We can help. Schedule an initial appointment today.