Muscle knot is the collective term for a condition called myofascial trigger points; a specific area of a muscle that causes pain or twitching. Touching the area results in pain, often radiating from the problem area. Sometimes a palpable lump, or “knot,” can be felt in the tissue. Mobility can decrease in muscles with a knot. There may be a painful tightness in the area and a slight warmth to the skin. 

Identifying these problem areas rely on the patient describing their pain and a doctor or specialised physiotherapist using their hands to locate the problem.  Always discuss matters with your doctor or physiotherapist. They will be able to recommend a treatment plan based on you and your issues.

What causes a muscle knot?

Why these knots form is not known, but stress, poor posture, and repetitive, hard body use is consistent with the formation of them. Tight connective tissue and fascia can also create inadequate blood supply to the muscles, resulting in the tightness and pain.  

You probably already know that trigger points in the neck and shoulders feel like small nodules and hurt when pressure is applied. Similarly, one can have muscle knots elsewhere in the body, like in the pelvic floor.

Muscle knot self management

Muscle knots can often be softened and massaged away, but you also need to find the root of their existence. It can be hard to find the knots and loosen them, however in severe cases of trigger points; a doctor can inject a numbing agent into the knot.

Ask your doctor if these guides in your case will be safe and helpful.    

Choose a body area per day. Dedicate time to inspect your thighs, stomach, back (you might need help for that), buttocks, pelvis/labia/perineum, and vagina systematically for knots. The goal is to learn the state of your body.

Sometimes it can help one area of the body if you work in a different area.   



  • Swipe the area to warm it up a little. Feel for tender points.
  • Roll your skin and tissue systematically between thumb and index finger, alternatively, tap into the tissue smoothly.
  • Swipe over the area again to attract blood circulation.
  • When you find a knot, hold it with constant light pressure for about 30 seconds. It isn’t supposed to hurt, but discomfort is to be expected. Be aware that the pain diminishes. If it doesn’t, the pressure is probably too hard. Use let-go exhalation
  • Slowly let go of the pressure to allow the blood in.

Repeat exercise a couple of times. You are the one to judge how many times are beneficial for you. 

The aim of pressing down on the knot and stroking the area is to force the tissue and muscle to loosen and to promote good blood circulation.  


The Heskiers OneTool is a massage and acupressure tool for pain and tension release.

A Heskiers one tool is first used to increase the fluid flow in the tissue. It may assist in the softening of muscle and connective tissue. A Heskiers one tool can also be used to press down on trigger points and allow for their release. Use it with ease; it is more effect full than you would think.


It can be a difficult experience carrying out a self-examination of the vagina. Some find it easier to use a tool such as a dilator or a thin vibrator (Props & Pearls recommends). Do not use force. Talk the steps through with your doctor or let a physiotherapist do the job for you.

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