Do your you ever feel a nagging, sharp pain underneath your shoulder blade that you just can’t shake? That achy, tender patch may well be a knot of muscle underneath the shoulder blade — a very common but rarely, if ever, discussed problem. Whether you are a white collar worker bent and locked over a desk, a workout enthusiast or a person who has just slept in a wrong way, this article will show you the causes, symptoms, treatment and prevention measures for Muscle Knot Under Shoulder Blade.
What Is a Knot in a Muscle Underneath the Shoulder Blade?
A muscle knot, also known as a myofascial trigger point, is a tension point in a muscle that can cause soreness or pain when touched. When it happens under or near the scapula (shoulder blade), it usually involves either the rhomboid, trapezius, or levator scapulae muscles.
These knots may bind up movement, make it painful, or refer pain to sensitive areas elsewhere in the body, such as the upper back, neck, or arm.
Why do you get a muscle knot under shoulder blade?
Here are the main culprits:
Poor Posture
Bending down over your phone or laptop all day will tighten those upper back muscles and create knots.
Too Much Motion or Motion Over And Over Again
Repetitive movements such as lifting, swimming or cleaning struggle to overuse the scapular muscles (in the absence of proper warm-up or form, particularly).
Stress and Tension
When we are stressed emotionally, people often chronically contract their neck and shoulder muscles without realizing it, which is a set up for developing knots.
Lack of Movement
Or, sitting at a desk to work for long periods can cause tightness in muscles and knots.
Injury or Muscle Imbalance
Muscle Krs around scapula An imbalance in shoulder mechanics such as from a past injury or BADE exercise form can cause muscle knots to develop around the scapula.
Signs and Symptoms of a Muscle Knot Below the Shoulder Blade
A deep pain of aching character, located beneath the shoulder blade
Pain on palpation or pressure
A lump or tenseness in the upper back
Restricted movement of your neck or shoulder when you turn it
Pain that spreads to the arm or neck
Discomfort when lying or attempting to sleep on the affected side
How to Relieve Pain From a Pinched Nerve in the Shoulder Blade
Here are several evidence-based solutions for relieving the pain and clearing the knot:
Self-Massage or Foam Rolling
“To roll out the knot, you can grab a tennis ball, lacrosse ball, or a foam roller on a wall,” says Harju. Roll with it, breathe deeply.
Tip: Move the ball to the space between bone of the shoulder blade and the spine and then press on and off on that area.
Heat Therapy
Put a warm compress on the area or take a hot shower to loosen the muscles and improve blood circulation.
Stretching
Add stretches for your shoulders and upper back:
Thread the Needle Stretch
Doorway Chest Stretch
Child’s post Arm Extensions
Stretch the upper trapezius and levator scapulae
Posture Correction
Make ergonomic changes to your workspace. Lumbar support, eye-level monitor raises, and breaks every so often.
Massage Therapy
Licensed massage therapists can work deeper into muscles and fascia to release trigger points.
Myofascial Release Vs Dry Needling
These are targeted treatments performed by a physical therapist to treat stubborn or chronic knots.
Topical Pain Relievers or Muscle Relaxant
Menthol creams or even magnesium sprays can offer temporary relief when applied over the counter.
When to Contact a Medical Professional or Physical Therapist
You need help from a professional if:
The pain lasts for more than a couple of days
You have tingling, numbness, or radiating pain
Large restrictions come to bear on the movement
There is little or no relief from home remedies
The knot recurs frequently
A physical therapist can assess your shoulder mechanics and teach you exercises to correct those problems.
How to Stop Getting Muscle Knots Under Shoulder Blades
Keep it moving: If you sit all day get up once an hour.
Before and After: Before work outs and after.
Reinforce Your Postural Muscles: targeting the upper back, rotator cuff, and core.
Reduce Stress: Integration of breathing exercises, yoga or meditation.
Drink and Rest: Muscles require water and rest for recovery.
Workouts to Avoid and Relieve Muscle Knots in Shoulder Blade
Exercise Name
Purpose
Duration
Wall Angels
Aided in correcting posture and was great for scapular mobility
2 sets of 10 reps
Scapular Retractions
Strengthens rhomboids
3 sets of 12 reps
Levator Scapula Stretch
Lengthens tight muscles
30 seconds each side
Foam Roller Back Rolls
Myofascial release
2-3 minutes
Arm Circles
Improves blood flow
2 sets of 15 reps
FAQs
Q: Does a knot in muscle underneath the shoulder blade cause pain in your arm?
Yes. Nerve inflammation or muscle tension pattern can refer pain to the arm or neck from a muscle knot.
Q2: How long does a muscle knot take to go away?
Most mild knots will resolve within a few days with rest and homely nursing. The process for breaking up chronic knots can span a couple of weeks or need to be addressed by a professional.
Q3: Can muscle knots be dangerous?
Although not life-threatening, untreated knots can lead to long-term pain, decreased mobility, and compensatory injuries in other places.
Q4: Is it possible to develop a muscle knot under scapula from sleeping wrong?
Yes. Bad sleep posture or pillow support can cause upper back muscle strain if performed consistently.
Final Thoughts
It may seem small, but a knot in a muscle in your shoulder blade area can bother you all day long, whether you’re active or at rest. The secret is prevention, good posture and muscle balance. Keep in mind what messages your body is giving you. You can maintain a pain-free and flexible back with the right self-care and occasional help from a professional, like chiropractic.