What are muscle knots? An exercise physiologist explains what those tight little lumps are and how to get rid of them

Researchers are still trying to figure out exactly what happens within muscle to create knots, also known as myofascial trigger points. But they do know some ways you can avoid or alleviate them.

By: Zachary Gillen, Mississippi State University, The Conversation

Outlets: The Conversation

Published: August 30, 2026

Words: 1,097

Last Updated: 1 month, 2 weeks ago

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By Zachary Gillen, Mississippi State University

Imagine you’ve just completed a tough upper-body workout. Your muscles feel a bit tired, but all in all you’re able to go about the rest of your day just fine.

The next morning, you wake up and realize the back of your shoulder blade feels stiff. When you rub your shoulder muscles, it feels like you’re prodding a little gumball under your skin. Every time you try to move it …

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