A Parent’s Guide to Understanding Those “Tight Spots” Your Athlete Complains About

If you're a parent of an athlete, you've probably heard them say, "I have a knot in my back," or "My calf feels tight, like there’s a ball in it." It can sound a little strange at first, so what do they mean by a knot in their muscle? Is it literally tied up?

Let’s break it down.

What Is a Muscle Knot?

A “muscle knot” isn’t an actual knot in the muscle fibers, but it sure can feel like one. The technical term is a myofascial trigger point. It’s a small area of muscle that becomes tight, irritated and ischemic (no oxygen is present). When you press on it, it can feel like a firm lump or bump under the skin and it’s often tender to the touch.

These knots can develop in any muscle, but common spots include the neck, shoulders, upper back, and calves, especially in gymnast who are constantly on releve/high toe, flipping, or performing heaving landings.

Why Do Muscle Knots Happen?

There are a few reasons these pesky knots pop up:

• Overuse: Repeating the same motion over and over (like a gymnast landing, a swimmer doing laps, or a soccer player running drills) can lead to tension building in specific muscles.

• Muscle Imbalance or Weakness: If one area of the body is doing more than its fair share of work, it may tighten up and form a knot.

• Poor Posture: Sitting hunched over phones, computers, or schoolwork for hours can contribute to tight neck and shoulder muscles, yes, even in kids.

• Lack of Movement or Stretching: Muscles that don’t move or stretch enough can get stiff and unhappy.

• Stress or Anxiety: Believe it or not, emotional stress often shows up in the body, especially in the form of tight muscles around the shoulders and neck.

  
  

What Does It Feel Like?

Kids might describe it as:

• A dull ache

• A sore, tight spot that won’t go away

• A sharp pain with certain movements

• Pain that radiates up or down from the original site of initial pain (ie. referred pain)

• A “ball” they can feel when they press on the area

  
  

Sometimes, these knots can even cause referred pain, pain that travels to a different part of the body. For example, a knot in the shoulder might lead to a headache or pain in the low back.

How Are Muscle Knots Treated?

Most muscle knots are not serious and can be treated with some simple approaches:

• Massage or soft tissue work: Applying pressure and gently massaging the knot can help release the tension.

• Heat therapy: Warm packs can relax tight muscles and increase blood flow.

• Stretching and mobility exercises: Targeted stretches can loosen the affected area and help prevent future knots.

• Hydration and proper nutrition: Muscles function best when the body is well-fueled and hydrated.

• Strengthening the right muscles: Sometimes, knots form because the body is compensating for weakness elsewhere. A physical therapist can help correct that.

• Use of Manual Therapy: using tools such as graston, cupping, trigger point release, or dry needling (if they are specifically certified for this!).

  
  

When Should I Be Concerned?

Most knots are temporary and not cause for concern. However, if your child’s pain lasts more than a few days, gets worse with activity, or is interfering with sleep or performance, it’s a good idea to check in with a healthcare provider or physical therapist. They can assess what’s going on and offer a plan to get your athlete back to feeling their best.

Final Thought:

Muscle knots are a common part of being a gymnast (or active athlete). With a little attention, they can usually be managed quickly and easily. The key is to catch them early, treat them gently, and keep the body strong and balanced, so your athlete can stay moving, training, and having fun.