Understanding Muscle Knots: Why They Form Around the Scapula
- leefletcher814
- Jul 7
- 3 min read
Updated: Jul 10
Published by Indulge Massage Therapy - Doncaster’s Professional Massage Clinic
Muscle knots - also known as trigger points - are a common issue, particularly around the scapula (shoulder blade). Whether you’re sat at a desk all day, juggling physical work, or under emotional stress, you’ve likely experienced that familiar tightness. In this blog I’ll explain what muscle knots are, why they form around the shoulder blades, and how you can effectively manage them through massage therapy in Doncaster and lifestyle strategies.
What Are Muscle Knots?
Muscle knots are tight, sensitive bands of muscle fibres that can feel like small lumps under the skin. They form when muscle fibres stay contracted and fail to release. This often leads to restricted movement, tenderness, and discomfort - especially in areas like the upper back and scapula.
According to Physiopedia, these trigger points can be both active (painful) or latent (not painful until touched), and they’re commonly associated with overuse, stress, or poor posture.
Why Do Knots Form Around the Scapula?
1. Poor Posture
Slouching at your desk, rounding your shoulders, or hunching over a phone can strain the muscles around your shoulder blades. This postural stress can cause muscle fibres to tighten in an attempt to stabilise your spine and neck, eventually forming knots.
2. Repetitive Movements
Typing, lifting, cleaning, or even long sessions of mobile scrolling can create muscular fatigue. When these muscles don’t get enough recovery, they can tighten and develop into knots.
3. Emotional Stress
Stress often causes us to unconsciously tense our shoulders. Over time, this chronic tension leads to tight, knotted muscles, especially around the upper back and scapula area. Harvard Health explains how the body physically responds to stress, including muscle contraction.
4. Lack of Movement
Muscles love movement. Prolonged periods of sitting or inactivity can reduce flexibility and circulation, making muscles prone to tightness and trigger point formation.
5. Injury or Trauma
An injury to the shoulder or upper back can cause the surrounding muscles to tighten protectively, often resulting in knot formation as they try to guard the area.
Why Are They Called "Knots"?
The term “knots” comes from the sensation of feeling a small, firm lump in the muscle tissue - similar to a knotted rope. When a muscle contracts and fails to release, it forms a localised spot of tension that literally feels like a knot under your fingers.
How to Relieve Muscle Knots Around the Scapula
At Indulge Massage Therapy, I see many clients with scapular tension. Here are some practical solutions to try:
🔸 1. Massage Therapy
Regular professional massage is one of the most effective ways to break down muscle knots. Deep tissue massage and trigger point therapy are ideal for releasing chronic tension.
🔸 2. Gentle Stretching & Mobility Work
Daily shoulder rolls, chest openers, and thoracic mobility stretches can increase flexibility and reduce pressure around the scapula. Here’s a great video guide.
🔸 3. Heat Therapy
Apply a warm compress or use a hot towel (available in my treatments) to improve blood flow and relax tight muscles before or after a massage session.
🔸 4. Improve Your Posture
Use ergonomic chairs, stand periodically, and keep your screen at eye level. Posture check-ins throughout the day can prevent chronic tightness.
🔸 5. Manage Stress
Regular breathing exercises, mindfulness, or even short walks can help reduce physical tension caused by emotional stress. Mind UK has useful tips.
The Deep Satisfaction of Releasing Muscle Knots During Massage
Many clients describe a profound sense of relief and satisfaction when a muscle knot is manipulated during treatment. Why?
Increased Circulation: Pressure applied to trigger points boosts blood flow and oxygen delivery, promoting healing.
Endorphin Release: Your brain releases natural pain-relieving chemicals during massage, creating a euphoric feeling.
Tactile Gratification: The transformation from tightness to release offers a sensory contrast that feels deeply satisfying.
Emotional Comfort: The safe, calming environment of a massage can make you feel supported and cared for, boosting mental wellbeing.
Book a Massage to Treat Muscle Knots in Doncaster
If you’re experiencing tension around your shoulder blades, book in with me for a bespoke massage session tailored to your needs. To help in these areas, choose from:
Deep Tissue Massage
Back, Neck and Shoulder Massage (either 30 or 45 Minutes)
Swedish Massage
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