How to Massage Knots Out of Your Body: A Brief Guide

How to massage knots out

Finding practical ways on how to massage knots out of our body muscle can feel like an uphill battle.

These tight, sensitive areas of muscles occur when the fibers of a muscle are overused, become short and tense, and don’t relax. They can also manifest as a result of poor posture or stress.

Also known as "trigger points," dealing with muscle knots can be quite painful and even limit your range of motion.

Fortunately, there are ways to naturally loosen them up.

This guide will walk you through steps on how to massage knots out of your body with simple and practical tips that can help you get back to feeling better. We'll also explore some pre - and post-massage tips you can use for optimal results.

Let’s get started!

Top Tips on How to Massage Knots Out of Your Body

Using massage therapy to get rid of muscle knots is a great way to relax and relieve tension. Here are five ways to help you get started:

Use ice massage

One form of massage therapy that's proven to be very effective in getting rid of muscle knots is ice massage.

It involves using a cold object, such as an ice cube or a package of frozen vegetables, to massage where the knot is located. To do this, simply roll the cold object over the knot for 10–15 seconds.

The cold temperature helps to reduce inflammation and swelling, which in turn helps to ease muscle tension. When applying the ice, it's important to be gentle and not apply too much pressure.

Also, ensure that the cold object is wrapped in a thin towel or cloth so that it won't cause any discomfort.

Try heat therapy

Heat therapy is another great way to massage tight knots out of your sore muscles.

When you apply heat to your muscle knots, it helps promote increased blood circulation and loosens up tight muscle fibers. This can help to relieve pain, reduce inflammation, and relax tense muscles.

Heat therapy can be applied in a few different ways.

For one, you can use a heating pad or take a hot shower to apply the heat directly to the area. You can also use a warm compress by soaking a towel in warm water and then placing it over the affected area for 10–15 minutes.

Just be sure not to apply too much heat, as this can cause further irritation.

Use a foam roller

While paying a visit to a massage therapist is one of the most effective ways to get rid of muscle knots, using a foam roller is also a great choice.

A foam roller is a cylinder-shaped myofascial trigger tool that can be used to roll out tension and tightness in your body's muscles. It works by helping to increase circulation and flexibility, as well as breaking up adhesions in the muscles.

To use it, simply place the foam roller under the area where you feel the knot and gently roll up and down for about 30 seconds. You can then move on to other areas of your body that need attention.

Get a massage gun

If you're after a massage that's a bit more effective, then you might want to consider using a massage gun.

Massage guns are handheld devices that release rapid pulses of firm pressure to help relieve knots deep in your muscle fibers. Compared to other types of massage therapy, they are specially designed to target deeper levels of tension and provide a more intense massage.

That's why they are a favorite among professional athletes and massage therapists.

What makes them even better is that they come with a wide range of attachments and settings, so you can customize your massage to target different sore spots. When using a massage gun, make sure to start off slowly and adjust the pressure as needed.

This way, you can ensure that you're getting the most out of your massage without causing any further injury.

Use a massage ball

Massage ball for muscle knots

Do you have a set of tennis or lacrosse balls lying around the house?

Well, you can put them to good use!

Massage balls are an affordable and effective way to loosen up tight muscles and massage any knots that you might have. They are small, portable, and easy to use.

Just like with foam rolling, when using a massage ball, you'll want to apply light pressure when massaging painful knots with it. Start by placing the ball against the knot and then rolling it in a circular motion for 10–15 seconds.

This will help to break down tension and restore mobility. Other balls that you can use include tennis balls and golf balls.

These are just a few of the ways you can massage knots out of your muscles.

Whether you are looking for a gentle massage or more intense therapy, there are plenty of options available to help you get the relief you need.

To help you reap even better results, let's dive into some pre- and post-massage tips to help you get the most out of your massage.

Before and After Care Tips on How to Massage Knots Out of Your Body

While getting a massage to relieve muscle knots is incredibly beneficial, there are a few things you can do both before and after to ensure that the massage is as effective as possible.

Let's take a look at the most important pre- and post-massage tips.


What you do before your massage can affect how effective it is. Here are a few things you should do before getting a massage to get the most out of it:

Drink water

Drinking plenty of water before your massage is essential to ensuring that your muscles are properly hydrated and ready for a massage.

Dehydration can lead to soreness, stiffness, and tightness in your muscles, which can make it harder to get rid of knots during a massage. So make sure you drink at least eight glasses of water before your massage session.

Water helps flush out toxins in your body, which can help reduce inflammation and soreness. Plus, it helps to keep your muscle fibers hydrated and less prone to acute injury.

Identify where the knots are

Identifying where the knots are is the first step towards relieving them.

To identify where your knots are, you can do a few simple tests, like pressing and releasing on the area or moving your muscles and joints around to see if there are any tender areas. You should also take note of any areas that feel tight or painful when you move them.

Once you have identified the location of the knots, you can focus on them during your massage.

Warm up your muscles

Giving your muscles a warm-up before your massage is essential to getting the most out of it.

Warming up helps to increase blood supply and reduce tension in your muscle fibres, making them easier to massage. So, spend a few minutes stretching the affected area before diving into your massage.

Common stretching exercises that can help loosen up tight spots include leg swings, arm circles, shoulder rolls, and chest stretches. However, it's important to note that this depends on the area of your body that you're targeting.

Apply a massage oil or lotion

Once you've identified where your untreated muscle knots are and warmed up, you should then apply a massage oil or lotion to help reduce friction.

Massage oils and lotions help to keep your skin lubricated so that the massage tool in use can easily glide over your muscles without causing any further discomfort. Plus, they provide relief from any dryness, itching, or burning caused by the massage.

Common body massage oils and lotions are almond oil, coconut oil, jojoba oil, and shea butter. You can also use a massage gel if you find that oils and lotions are too greasy.


Once you're done getting rid of knots during your massage, there are a few things you should do to make sure that the benefits last.

Here are a few post-massage tips:

Stay hydrated

Just as it's important to stay hydrated before your massage, it's also essential to drink water right after.

When you massage a knotted muscle, you can loosen up toxins in the area. These toxins will then need to be flushed out of your body, which is why it's important to rehydrate.

You can take this one step further by adding a few drops of lemon juice to your water. Lemon is known to help flush out toxins, making it even more effective at eliminating knots in your body.

Rehydrating also helps to replenish the fluids that were lost from sweating during the massage session.

Take a warm bath or shower

Taking a warm bath or shower after your massage can help increase the effectiveness of the massage.

The warm water helps to relax your muscles, making it easier to get rid of any remaining knots. Plus, the heat will help flush out any toxins that were loosened up during the massage session.

You should also use a light body wash and gently rub down the area you massaged in order to remove any remaining toxins.

Take time to rest

Getting a massage to relieve muscle knots can be quite tiring, which is why it's important to take the time to rest after.

Taking a nap or just lying down for a few minutes can help your body recover and ensure that the benefits of the massage last. This will also give your body a chance to repair and heal any microtears caused by the massage.

This will help you restore energy and get the most out of your massage session.

Frequently Asked Questions

Find answers to the most commonly asked questions we get about how to massage knots out of your muscles.

If you have any other questions, don’t hesitate to reach out and ask!

How long will it take to massage knots out of my body?

How long it takes to massage knots out of your muscles depends on how often you do it and the intensity of the massage.

For minor knots, it may only take a few days of intense massage sessions and stretching to get rid of them. However, if you have severe muscle knots, it could take longer and require several massage sessions.

What's more, certain factors, like your health, can affect how quickly knots can be massaged out of your muscles.

Can I combine two or more massage modes to massage knots out of my body?


Combining different massage modes can help you target and get rid of knots in your muscles more effectively.

For example, if you’re dealing with pain in your shoulder blade or tightness in your back muscles, you could combine using a foam roller with a massage gun to target both areas simultaneously.

Heat therapy and ice massage can also be used in combination to help reduce inflammation and decrease tension in the muscles. This way, you can get knots out of your body quicker and more effectively.

Are there any safety precautions on how to massage muscle knots out of my body?

While massage can be a great way to get rid of muscle knots, there are some safety precautions you should take when massaging your body.

First, make sure that you’re using the right technique and pressure when massaging your muscles. If you’re too rough, it can cause more inflammation and worsen the knot.

Second, it’s important to stop if you experience any chronic pain during the massage. Taking breaks and listening to your body is key to getting knots out safely.

Finally, if you’re dealing with chronic knots over a long period of time, it’s best to consult with a professional massage or physical therapist for more advanced treatments.


Now that you know the basics of how to massage knots out of your body's muscles, you can start relieving any tension and pain in your muscle tissue today.

Healthy ways to get rid of knots include using a foam roller, massage ball, massage gun, or even trying out heat or ice massage. These forms of massage treatments can help loosen stiff muscles and release any knots that are causing pain or discomfort in your body.

However, it's important to note that reaping the benefits of massage therapy involves more than just massaging where it hurts. You must take the time to hydrate, stretch, and rest in order to get the most out of your massage sessions.

By following these tips on how to massage knots out of your muscle, you'll be able to enjoy a more relaxed and pain-free lifestyle.

Feel free to reach out to our team at Fusion Recovery if you have any questions or need help getting rid of knots in your body.

Reading next

muscle soreness
muscle soreness