Trigger Points & Knots 101: What’s Actually Happening During a Targeted Massage
/You know that one spot… The one between your shoulder blade and spine that always feels tight. Or that band in your neck that flares up every time you work at your laptop too long or sleep weird on a pillow. You press into it and think, “There it is again — that tightness that keeps coming back.”
At Mantis, people describe it in all kinds of ways: a trigger point, a knot, a ball of tension. Different words, same idea: one small area, a whole lot of discomfort.
And if you’re reading this in December, there’s a good chance this is all really hitting home. Extra screen time, travel, shopping, airplane naps, lugging bags around Austin — the holidays don’t exactly come with ergonomic support. But the truth is, this stuff shows up all year. Because you work hard all year.
Let’s break down what’s actually going on in there — and what actually happens during a targeted trigger point massage when a therapist really focuses on those spots.
So What Is a Trigger Point or a “Knot?”
Good news: your muscles are not literally tied in knots.
Bad news: they can absolutely behave like they are.
When massage therapists talk about trigger points, we’re usually talking about tiny, over‑irritated spots in the muscle and surrounding fascia. They often feel:
Tender when you poke them
Ropey or dense compared to the rest of the muscle
Like they’re sending pain somewhere else (press your shoulder, feel it in your head)
To put it simply, a muscle knot is what it feels like when a cluster of muscle fibers doesn’t fully relax. Maybe you’ve been stuck in the same posture for hours, overusing one side of your body, or guarding around an old injury. During the holidays that might look like: hours on a laptop finishing year‑end work, carrying bags of gifts or luggage while traveling, driving long hours to see family, or sleeping in a strange bed.
Over time, certain fibers hold tension like it’s their job — and they don’t clock out just because you lie down.
Common culprits we see here in massage therapy sessions at Mantis:
Between the shoulder blades from desk work and phone time
Neck and jaw from stress or clenching
Glutes and hips from sitting, running, or lifting
Calves and feet from being on your feet all day
Why Do They Hurt So Much?
The short answer is your nervous system is trying to protect you.
When an area is tight, overworked, or not moving well, your brain starts sending louder and louder “HEY, SOMETHING’S NOT RIGHT!” signals.
Over time, if those spots never get a break, they can feed into bigger patterns and even contribute to chronic pain. That’s where focused massage therapy for chronic pain relief can make a real difference.
What Actually Happens During a Targeted Massage?
At a massage therapy studio like Mantis, a targeted session (often combining trigger point massage and myofascial release) usually looks something like this:
We hunt for the source, not just the symptom.
Before you even get on the table, your therapist asks where it hurts, how it started, and what your days look like. On the table, they’ll palpate (gently explore) around the area and nearby muscles to find where tension is building up — not just the loudest spot.Slow, specific pressure (not random poking).
When they zero in on a trigger point or tight fascia, they’ll use slow, steady pressure with a thumb, knuckle, elbow, or forearm. But it’s not about getting “as deep as possible.” It’s about the right amount of pressure, in the right direction, to help your nervous system feel safe enough to let go.Your breath and feedback matter.
You’ll hear things like, “Let me know if this is too much,” or “Try breathing into this spot.” For reference, that “hurts so good” feeling is fine. Sharp, searing, or anything that makes you want to jump off the table? Not good. Your therapist will adjust based on what you say — and what your body is saying without words.Release and reset.
As the area calms down, you might feel it soften, warm up, or stop sending pain somewhere else. Your therapist may follow with broader work or gentle stretching so the muscle remembers what normal feels like.Connecting the dots.
A good targeted session rarely treats one tiny island of tension in isolation. Your therapist might work into your chest if your upper back is a mess, or into your hips if your low back is complaining. The objective isn’t just quieting one spot — it’s changing the pattern.
What You Might Feel Afterward
Most Mantis clients report some mix of:
“I can actually turn my head again.”
“That constant background ache finally shut up.”
“I didn’t realize how tense I was until it wasn’t there.”
You might feel a little sore, like you did a focused workout — especially if those muscle knots have been around a while. Gentle movement, water, and any stretches your therapist suggests will help that fade into genuine relief from tension.
If anything feels sharper or worse over time, that’s worth bringing up with your therapist or another provider. The goal is relief, not new problems.
When Is It Time To Book?
You don’t have to wait until you can’t turn your head to see a massage therapist!
Targeted work is especially helpful if:
You have a familiar “problem spot” that keeps coming back
Tension is turning into headaches, jaw pain, or trouble sleeping
Stretching, foam rolling, or hot showers just aren’t cutting it
The holiday season reliably turns into your personal “stress and stiffness Olympics”
That’s exactly the kind of thing Mantis’ corrective and deep tissue therapists work with every day here in Austin.
And if you’re feeling good but know someone who could totally benefit from this type of relief, a massage gift card is a pretty perfect nudge — especially this time of year. At Mantis, you can grab digital or physical gift cards online, and 5% of all online sales are donated to local Austin organizations, so your gift does a little extra good.
The takeaway: trigger points and knots aren’t your body betraying you — they’re your body asking for help. A thoughtful, targeted session doesn’t just mash sore spots; it works with your nervous system so you can move better, hurt less, and actually feel like yourself again. And everyone deserves that during the holidays!
FAQs: Trigger Points, Knots, and Targeted Massage at Mantis
What is a trigger point massage?
A trigger point massage focuses on those small, hypersensitive spots in your muscles that feel like knots and often send pain somewhere else. Your therapist uses slow, specific pressure and techniques like myofascial release to help the area calm down, ease muscle knots, and support chronic pain relief.
What’s the difference between a regular massage and targeted massage therapy?
A general massage is great for overall relaxation. Targeted massage therapy at Mantis goes a step further: your massage therapist looks for patterns in your posture, movement, and pain, then focuses on specific trigger points and fascia to address the root causes of your discomfort.
Can targeted massage help with chronic pain?
It can be a powerful practice. While every body is different, many clients find that regular trigger point work and myofascial release sessions reduce chronic pain, improve mobility, and make flare‑ups less intense or less frequent.
Is a massage gift card a good option for someone with muscle knots or tension?
Definitely. A massage gift card is an easy way to give someone real relief from tension without guessing what they need. At Mantis, gift cards can be used for focused sessions like trigger point massage or broader work, and 5% of all online gift card sales are donated to local Austin organizations.
How do I know if I should ask for trigger point work?
If you have a nagging, specific spot that keeps coming back (especially in your neck, shoulders, back, or hips), it’s worth mentioning muscle knots or trigger points when you book. Your therapist can then tailor the session to include more focused work and myofascial release where you need it most.
