Muscle knots are tight and sore spots in muscles that stay tense even when not used. When you touch these spots, they can hurt other body parts. They can appear anywhere in your body, even in your buttocks.

The internet is full of countless DIY exercises and methods, for example, pressing your pelvis against a tennis ball while lying on the floor. However, we will guide you through medically approved and safe ways to relieve muscle knots in the buttocks.

What Causes a Knot in Your Buttock?

One reason why your butt muscles might hurt is something called myofascial pain syndrome. It happens when knots form in the big muscles in your buttocks, like the gluteus maximus and gluteus medius. These knots can be painful when you press or touch them gently.

What Does a Muscle Knot Look Like?

Muscle knots can make the area feel tender, swollen, and tight. You might experience pain and inflammation in and around the skin. The knots can feel like a muscular ball upon touch. They are also known as trigger points.

Symptoms of Muscle Knots in Buttocks

Not every pain can be linked to Myofascial pain. The symptoms of muscle knots in buttock muscles include the following:

  • Hip pain might also radiate to the foot, ankle, calf, or back of the thigh.
  • Your butt might feel tight.
  • Doing things like squatting, sitting, or going upstairs could worsen the pain.
  • The pain in your butt might get worse when you stretch or use the muscles there, like when you run or change direction quickly.
  • You might not be able to move your butt as much as usual.
  • When you press on certain spots in your butt, they might feel tender.
  • Pressing on certain spots might make the pain go down your leg.

How to Release Trigger Points in Your Buttocks

Treating muscle knots can be a slow process. You must work on loosening the tight tissue and calming down the irritated nerves to make the knots disappear. You can do the following things to help break up the knots and feel better.

  • Stretching

    Gently stretching your muscles can help release tension in your body. Be careful not to push yourself too hard or feel pain while stretching. Hold each stretch for at least 30 seconds and release slowly.

  • Exercise

    Doing activities like jumping jacks or swimming can help relieve muscle knots, especially in your shoulders or neck. These movements stretch the muscles and improve blood flow, which helps repair damaged tissue.

  • Hot and Cold Therapy

    Using both hot and cold treatments can ease pain and inflammation. Apply a cold compress for 10 minutes, then switch to heat with a heating pad or warm bath.

  • Muscle Rubs

    A muscle rub with menthol, capsaicin, or camphor can help relax muscle knots. Test it on a small area first to make sure you don’t react.

  • Trigger Point Pressure Release

    A skilled practitioner can apply pressure to muscle knots to soften and release them. They will also teach you exercise at home to help retrain your muscles. If needed, you can opt for trigger point injections.

  • Physical Therapy

    Physical therapy can help identify the underlying causes of muscle knots for more serious cases and treat them appropriately.

  • Massage Therapy

    Massage increases circulation and improves muscle function, relieving pain and stiffness. For lasting relief, you may need multiple sessions.

Final Verdict

The answer to “How to relieve muscle knots in buttocks?” lies in the cause it originates from. A physician with musculoskeletal disorders of the spine specialty can rule out the underlying issue.

Visit our pain management expert, Dr. Raza Jafri, at Genesis Pain Clinic. Our doctor is double-boarded in pain management and anesthesia. Dial (913) 871-9888 to book an appointment.

Skip to content