Acute and chronic pain in the shoulder affects a lot of people. Harvard Health Publishing estimates that up to 70% of people will experience shoulder pain at some point. In some cases, this pain is caused by a muscle knot near the shoulder blade. A muscle knot, also called a trigger point, can be frustrating and painful. It might feel like a tight, sore spot that won’t go away. If you have a muscle knot, you may find it hard to move your arm, turn your head or even sit comfortably. Knots develop when muscle fibers tighten up and won’t relax. They can be caused by poor posture, stress, overuse or an injury.
If you have a stubborn knot in your shoulder blade, physical therapy can help. A licensed physical therapist will work with you to reduce pain, loosen tight muscles and prevent the knot from coming back. There are many ways physical therapy can help with muscle knots, from stretches to hands-on techniques.
3 ways physical therapy can treat a shoulder blade muscle knot
- Focused stretches — Tight muscles can cause and worsen shoulder blade knots. Stretching can help by loosening tight shoulder muscles. With targeted stretches prescribed by your physical therapist, you can release tension and improve your range of motion. Your physical therapist may recommend stretches that target your shoulders as well as your arms and upper back. Stretching your arms and back can reduce stress on the muscles around your shoulders, which may help prevent muscle knots in the future.
- Posture training — Poor posture can be a big contributor to muscle knots. Slouching, hunching over a desk or looking down at a phone for too long can put extra stress on your shoulders. Over time, this stress may lead to the formation of trigger points. Your physical therapist can help by offering guidance on proper sitting and standing posture. They may also recommend ergonomic devices or furniture to prevent tension buildup while you’re working.
- Manual therapy — Manual therapy refers to a range of hands-on PT techniques. If you have a muscle knot in your shoulder, your physical therapist may use manual techniques such as trigger point therapy. By applying controlled pressure to your shoulder with their hands, your physical therapist can release muscle knots responsible for pain and stiffness.
REPAIR SI can address the muscle knot in your shoulder blade
If you have a painful muscle knot in your shoulder, it’s important to seek treatment. You can get tailored support at REPAIR SI. Our team uses a range of techniques to help patients experience relief.
Contact our team today for more information about muscle knot treatments or to schedule an initial appointment.