12 Rules for Massaging Away Knots, Muscle Strains, and Tendonitis

12 Rules for Massaging Away Knots & Muscle Strains

If you've ever pressed on a tight spot in your shoulder, back, or calf and thought "ouch, that's the spot," you've found a trigger point — what most people just call a knot. According to The Trigger Point Therapy Workbook by Clare and Amber Davies, a trigger point is essentially an irritated, sensitive patch in a tight band of muscle that reproduces your pain when you press on it.

The good news: with the right technique, you can often work these knots out yourself — no appointment required. In this video, Bob and Brad break down the 12 rules of safe, effective self-massage, plus extra guidance for treating muscle strains and tendonitis.

The 12 Rules of Self-Massage for Knots

1. Never massage directly over a pulse — avoid areas where an artery sits close to the surface.

2. Use a tool when you can — save your hands and fingers from overuse.

3. Reach for a massage cane, lacrosse ball, or massage gun — these three tools work especially well for trigger point work.

4. Use a deep, stroking massage — light pressure won't reach the knot.

5. Massage with short, repeated strokes — work from one side of the painful spot to the other.

6. Go slow — slower strokes are more effective than fast, frantic ones.

7. Massage in one direction — it's easier on your hands and more effective overall.

8. Expect a "good hurt" — applying pressure to a knot should feel like a pleasant discomfort. If it's too much, back off.

9. Stay at or below a pain level of 5 (on a 1–10 scale) — pushing past that can do more harm than good.

10. Limit yourself to 10–12 strokes per trigger point — more isn't always better.

11. Work each trigger point 3–6 times a day — consistency beats intensity.

12. No relief? You may be off-target — if a spot isn't responding, you might be working the wrong area.

    
    

Treating Muscle Strains and Tendonitis

Knots and tendonitis don't always respond to the same approach. For strained muscles or irritated tendons, Bob and Brad recommend cross-fiber friction massage:

• Use two fingertips — side by side or stacked — to find the tender spot directly over the tendon or muscle belly.

• Massage across the muscle fibers (not along them), applying firm, vigorous pressure.

• Start with just 30–60 seconds. If pain increases, stop and try again in a few days.

• If pain plateaus or improves, you can work up to 5–15 minutes every other day.

How to tell if it's working: Pay attention to how the pain behaves.

• Pain spreading out? That's usually a sign it's getting worse.

• Pain centralizing, or becoming smaller and more focused? That's a good sign — it's typically getting better.

  
  

Make Self-Massage Part of Your Routine

These 12 rules are the foundation for safe, effective self-massage — whether you're using your hands, a lacrosse ball, a massage cane, or a massage gun. Used correctly and consistently, self-massage can help you work out everyday knots, recover faster from strains, and calm down stubborn tendonitis — all from home.

This video is part of Bob and Brad's full Self-Massage Program, which includes additional videos and downloadable guide sheets for treating specific muscle groups. Explore the full series and grab your free printable guides.