What most people call a ‘knot’ is technically a trigger point — a small area of muscle that stays contracted even when the rest of the muscle is relaxed. They’re commonly caused by repetitive movement, poor posture, or stress, and can sometimes refer pain to other parts of the body.
Massage helps by applying sustained, targeted pressure to the point until the muscle fibres release. It can be uncomfortable in the moment, but should never be sharply painful — a good therapist will check in on pressure levels throughout.