If you’re experiencing knots anywhere in your body right now, believe me when I say - I feel you! This is probably one of the most pesky, uncomfortable, and inconvenient experiences you can have.
Regardless of your current fitness level, having a trigger point or knot can be a reflection of your muscle health. Let’s explore the rhomboid trigger point, causes, symptoms and how you can treat it or nip it in the bud!
Rhomboid Trigger Point: Wait… What’s a Trigger Point?
If you’ve ever felt a knot in your muscles, this is the same as a trigger point. It has been more defined as “… hard, discrete, palpable nodules in a taut band of skeletal muscle that may be spontaneously painful (i.e. active), or painful on compression (i.e. latent).” [1]
Of course, everyone’s experience with trigger points can differ, but typically include:
- Increased sensitivity when touched
- Localized and/or referred pain
- Limited range of motion
- Muscle tightness
Pain is a very subjective experience - even with trigger points. The pain may be absent when resting and come back again when you move around. [1] For some, it may never go away until properly treated.
If you’re experiencing any of the above symptoms, you could very likely have a trigger point or knot. Let’s check out some reasons why they are formed.
Trigger Point Causes
If you’ve seen some of our other pages on trigger points, you’ll notice a trend and common root causes behind why they emerge.
Some of these causes may include:
- Repetitive actions (overload and overuse)
- Trauma (strain or injury affecting that muscle)
- Stress
- Chronic tension
- Bad posture
- Sedentary lifestyle (contributes to weak muscles or muscle imbalances)
This is not an all-inclusive list, but these tend to be the most common.
Rhomboid Trigger Point: Learn the Anatomy
Our rhomboid muscles are part of the back and have two parts: major and minor. The rhomboids (along with other muscles) play an important role in arm movement and help stabilize our shoulder girdle and scapula.
Some other main functions include:
- Retract, elevate and rotate the scapula
- Pulling
- Throwing
- Overhead arm movement [2]
How to Release Trigger Points
If you’re able to confirm by palpation that you indeed have a trigger point, you’ll find there are some easy things you can try to release it.
On the other hand, if you’re unsure, a trained clinician may be your best bet - someone who knows how to examine soft tissue and truly feel for a distinct nodule in your muscle.
Soft Tissue Massage
Getting a professional massage done in this particular area can help you release any trigger points. You may want to explore the possibility of opening your pectoral muscles first, which is also reviewed on our other page about rhomboid muscle pain, so check it out!
Ball Massage
Using a ball can be an effective way of getting this hard to reach area. All you would need to do is place the ball between you and a wall, applying the amount of pressure necessary to loosen the knot. Try it for 2-4 minutes.
Back Stretches
Refer to the link above on rhomboid muscle pain to explore some pain relief exercises you can try. These include:
- Mid Back Twist On All Fours
- Cat Camel
- Buddy Back Opener
You can see a demo of these stretches in the video below.
Fun fact: In the early 1900’s, anesthetics were injected because it allowed a precise application of pain relief to a deeper muscle that couldn’t otherwise be reached. Fortunately, now there are other methods used due to some concerning side effects of anesthetics.
Rhomboid Trigger Point: Moving Forward From Pain
Keep in mind that when your trigger point pain has improved, living pain-free is an ongoing process. Be mindful of your routine and incorporate stretching and strengthening exercises. Aside from stretching, massages, proper posture, and warm-ups/cool-downs, also try these strength training exercises:
- Barbell rows
- Pull-ups
- Incline rows
- Pike push-ups
You may have deducted from the Trigger Point Causes section that injury and overuse can cause trigger points, so don’t forget about adequate recovery!
Rhomboid Trigger Point: Conclusion
As you prepare to treat your knots (or prevent them), remember that having rhomboids that function at their best is something you can benefit from in everyday life. You won’t have any issues reaching for high objects or picking things up off the ground!
Having your rhomboids in top shape can help you stay mobile and help reinforce good posture. Just remember to keep your routine in check so other issues don’t pop up! So get to stretching, massaging, and strengthening those rhomboids!
Rhomboid Trigger Points FAQ
How do you release the rhomboid trigger point?
Because it may be hard to reach, a ball massage on that area may be the easiest approach. Getting a massage in that particular area can also help you to release that trigger point - just as with most other areas that can have knots.
What are the symptoms of a rhomboid trigger point?
Common symptoms of a rhomboid trigger point include:
- Localized or referred pain
- Limited range of motion
- Muscle tightness
- Fatigue
- Sometimes headaches
How do you get knots out of rhomboids?
The answer to this is the same as the first question. Knots need to be released and can be done so with the right amount of precise pressure. It would be difficult to self-massage or use a foam roller so the options may be slightly limited compared to other areas. Ball massage or professional massage are your best bet!
How do you loosen a tight rhomboid?
Again, the approach is similar. But just because a muscle is tight doesn’t mean that it has a knot. Continuing to do stretching and recovery is important if your muscles are tight. Muscles tend to get tight because of reasons such as bad posture, inactivity, injury, and more.
Sources:
[1] Shah, J., Thaker, N., Juliana, H., Aredo, J., Sikdar, S., Gerber, L. Myofascial trigger points then and now: a historical and scientific perspective. Author Manuscript, 2015.
[2] Farrell, C., Kiel, J. Anatomy, back, rhomboid muscles. StatPearls, 2023.