The P-Knot can help any population, but if you have any hesitation we suggest that you first consult your physician to be cleared to engage in exercise.

P-Knot™  [pee-not]


  1. An easy to use tool that efficiently helps one to perform self-massage or Self Myofascial Release (SMR)
  2. A postural aid when sitting or sleeping, yoga block, prehab/rehab tool
  3. A bi-spherical high density roller that allows pin-point accuracy to "Knotted" muscles

P-Knotting™ [pee-not-ing]

Verb (used with object), P-Knot™

  1. The next generation of foam rolling
  2. To perform Self Myofascial Release while in a meditative state
  3. To engage in a self-healing therapeutic modality with intention
  4. To alleviate pain, improve posture, and enhance performance naturally
  5. The habit of connecting mind, body, and spirit through self-massage
  6. To take a holistic approach to managing stress, lowering anxiety, increasing circulation, and otherwise taking steps to a healthier you

There is almost literally an infinite amount of ways in which someone can use the P-knot. It is recommended that the user takes time to explore and experiment with their P-knot and their body. Most find that they almost intuitively know at least a couple placements and movements which just feel right.

The best place to start is by completing the “Daily Habit Challenge” which is described on the P-Knot informational card included with the P-Knot, as well as by clicking on the 5 minute daily button under how to P-Knot. This should kick start the user into an exploratory and meditative mind/body/spirit connection… or at the very least ease some pain, fix some posture, and enhance some performance.  However, there is a vast classification of all the ways which have been discovered so far, which will be added to our website constantly.

DO NOT use P-Knot:

  • On bony landmarks
  • On open wounds
  • If you are experiencing signs and symptoms of dehydration
  • If daily pain increases over several days of using the P-knot

Be mindful of any loose clothing, jewelry, hair, or any other objects which may inhibit, snare, or trap the P-Knot and/or yourself which could result in undesirable results, such as being choked by a necklaces… which is the opposite of health enhancing!

Self Myofascial release is the process of relaxing muscles which have been stuck in contraction by means of self-massage.  Myo=muscle and fascia is a thin netting which encapsulates all of our organs, and acts like shrink wrap separating the muscles.  SMR breaks up muscle tissue which has become “knotted” relieving the tension, and increasing circulation.  See SMR Benefits.

That relaxation experience is a product of the decrease in tension.  Taking time to P-Knot will also pull you away from the daily stresses we endure.  It may be a short stress reliever, but it is a healthy outlet for escape that improves overall health rather than many of our stress relieving outlets that in the long run are harming our health.  P-Knotting leads to relaxation of the body which relaxes the mind and in turn, allows energy to flow more freely.  For some people this can even feel like a spiritual experience.  Natural hormones and chemicals are also produced when P-Knotting that enter into the bloodstream to circulate the entire body.  These hormones and chemicals act the same way that man-made pain medications do, but it is natural and helpful in the healing process rather than ingesting chemicals that tax the kidneys and liver.

There is no specific amount of time one should use their P-Knot. If you are P-Knotting a specific area, then the isolated area should not exceed 30 minutes at a time. If you spend a few minutes on that isolated area, then you can revisit that area up to 6 times a day, but if you spend 30 minutes on that area, you should allow a 24 hour period for the area to go through the healing response. Other areas can be P-Knotted during this rest period. It is recommended that the P-Knot is used daily. The P-Knot also aids in improving sitting and lying down posture, so in this sense, you are not engaging in SMR and can use it as much as it is needed. Just remember that moderation is the key with everything, P-Knot included. Listen to your body, and do what feels right.

We like to say “it hurts so good”, but to put it simply, the issue is with the tissue. If there is tenderness and discomfort in an area that you are P-Knotting, it is because it needs attention.  Place the P-knot in that area where you can control the pressure enough to begin relaxing into it.  Take deep breaths and on every exhale try relaxing and sink deeper into the tissue.  The spots that hurt to P-Knot, hurt because they are congested areas of toxins that have manipulated your Central Nervous System over time to be ignored as problem areas.  The stimulation and pressure from the P-Knot is waking the CNS up to reality of the problem.  So go slow, stick with it, and over time of consistent P-Knotting, the areas will no longer hurt, which will means your body has healed that area.

A little discomfort is expected during the P-Knotting process much like the discomfort experienced during a deep tissue massage.  When P-Knotting it is best to gauge discomfort to stay within a 5-8 out of a scale of 10, where 10 is not tolerable.  If you are unable to tolerate P-Knotting move further away from this area or decrease the applied pressure.  Stick with what you can handle and over time your CNS will allow you to become a little more aggressive.

Pain relief can be perceived almost immediately is some cases. Relief does not mean the problem is solved or that the pain is totally gone. But in most cases you can expect to have long term pain relief of a chronic pain issue if you make a daily habit out of engaging in SMR. At the very least, one can use the P-Knot for pain management that is natural and effective.

The temporary pain that is felt during P-Knotting pales in comparison to the chronic pain which is felt by those who do not take the time to give themselves proper treatment.  The pain will become less and less the more P-Knotting is done consistently.  Do not wait until you are experiencing the chronic pain in an acute manner.  When you begin to become more pain free due to the daily habit of P-Knotting it is easy to fall out of that routine because the chronic pain is no longer there to remind you.  This is a great time to stick with P-Knotting for continuous positive adaptations in the tissues.  Stopping the habit because the pain is gone does not mean the root cause for that pain has been corrected.  If you wait until the pain returns, you have to start from the beginning again.  Knowing the results, it will be easier to engage in P-Knotting again, but staying with the habit will result in a much happier you. Please note that it is important that hydration is kept at an adequate level and poor postural tendencies are being corrected.

Everyone can benefit from owning a P-knot. Even those who do not identify with having pain may identify with having some discomfort, tension, tightness, stiffness, or imbalance.  For some people a busy schedule may have got them used to ignoring a lot of the signs and signals the Central Nervous System is trying to send.  Many people end up dulling these symptoms with medication. For others it is a lack of body awareness which gives them the feeling of being completely pain free. Walking, sitting and everything else we do in our daily lives takes a toll on the entire body, we all should be taking the time to undo the damage we have done to our body during the day.

The P-knot is also a proactive tool, improving posture while preventing injuries and pain from developing.   Poor posture and poor postural habits will ultimately manifest pain within the body at some point.

Circulation of the blood and lymphatic systems improve with P-Knotting.  One can also increase flexibility, mobility, mind/body awareness, and muscle tone.

In the case of performance, whether it is a sporting event, a hobby, or exercise, the P-Knot will help activate the muscles and joints and will stimulate the CNS for a higher kinesthetic neuromuscular experience.

Depending on duration and intensity of P-Knotting you may feel sore the following day or two.  The soreness will feel as though you have fatigued your muscles from a traditional "work out".  The recovery process is the same, the tissues are repairing and healing themselves from damage.

On occasion, SMR in general can make people feel woozy, light-headed, or sick to the stomach.  This is a sure sign that there is an issue with the tissue.  Toxins, bad blood, metabolic wastes, and poor circulation of an area, when stimulated through P-Knotting, get pushed out of the area and released.  The congested area becomes, even if it is just temporary, uncongested.  The trapped pollution of the area is filtered through the blood and lymphatic systems which is what makes someone have the feeling of being sick.  This is one of the reasons why you need to drink plenty of water.  Flushing the system of these toxins will create a positive change in the body.  If you do not allow the body to flush, then the toxins just get trapped again.  P-Knotting is a natural way to begin to free the body of trapped pollutants within our body, and although you may have a woozy experience in the beginning, the daily habit of SMR will begin to eliminate the initial experiences of feeling sick.

We are an e-commerce company.  Please go to our web store for shopping!

Yes 100% money back, 30 days from purchase. It is a no questions asked return policy, but honest feedback only helps us improve and understand our customers. Read more about our P-Knot Promise & 2X Lifetime Warranty

Yes.  Currently our website does support international orders.  Please note shipping charges do increase.

Anti-bacterial soap and warm water is enough to keep your P-Knot germ free. For those P-Knotters out there who habitually use the P-Knot, you may want to try some elbow grease.

All over! However, for each individual there are certain parts you may want to focus on which will depend on what postural imbalances one has, and where one might be experiencing pain. A recommendation regardless of these variables is to “free roll”. This is where you get down on a P-Knot with no plan in which through the mind-body connection you will instinctively know where to put the P-Knot for treatment. Let pain be your guide and P-Knot where you need a release. But we also have many routines in our “how to” section of the website. Keep checking the routines as we will be updating and adding constantly.

It is very beneficial in two ways:

  1. As a postural aid enabling the user to maintain proper seated alignment of the spine. This proactive measure will prevent the body from developing tension and creating imbalances in the first place.
  2. Constant sitting has been linked to a myriad of health problems and is one of the most common tendencies in which we neglect to change, especially the poor seated positions we mindlessly find ourselves in.

With the versatility of the P-Knot and the diverse variables each individual has, there is no blanket population who should not use the P-Knot. A medical professional should be consulted before engaging in exercise. Certain special populations should not use the P-Knot without the supervision and guidance of their health care professional. These populations would include people with severe osteoporosis, myositis, and skin diseases where open wounds are present.

You do not “need” to use a P-Knot. We are happy to hear that you are engaging in SMR. The foam roller is a great tool to use. The P-Knot is the next generation to foam rolling, so we absolutely recommend you give it a try to enhance your SMR experience. The targeted design will help you “sink in” deeper than foam rollers.

SMR has the standard areas to work with general techniques. You can use a P-Knot the same as a foam roller, but you can use the P-Knot in many other ways in which a foam roller is not able to replicate.

Besides rolling other movements include: stroking, steam rolling, tapping and thudding, pull and grab, ART, circular massage, mono-sphering, and sustained pressure. See our Free Roll section.

Hopefully they will, heck we hope every home has one eventually. Help us out and talk to your gym manager about ordering P-Knots : )

SMR is encouraged in any form but the creator of P-knot designed it specifically to be more effective, efficient, and self-sufficient than the alternatives. You could technically hit a nail with a rock, but if you want the best tool for the job, you would invest in a hammer. The larger size, firmness, and texture of the P-Knot will really add a new dimension to your SMR experience.

While a lacrosse ball is similar in hardiness and shape, the P-Knot is designed to help stabilize yourself and control the amount of pressure easily to allow for a tolerable SMR experience.

Yes, currently there are P-Knot classes being held in the RI area. We are currently working on expanding these classes with the ability to use the website to find a class near you. We will also be offering the opportunity to become P-Knot Certified for those who are interested in bringing a class into your community. If you'd like to inquire about scheduling a class near you contact us.

Chiropractors have helped many people with pain relief. However, the adjustment is usually temporary due to the fact that our poor postural habits never are addressed. P-Knotting will help to keep your muscle imbalances more under control so that the chiropractic treatment can last longer.

There is no replacement for the effectiveness of manual therapy. However, P-Knotting daily will continue to progress the tissue to health. Massage therapists will tell you that nothing is more frustrating than having to start over with a clients’ issue. They want to progress each session but often find their clients issues revert back to square one. P-Knotting between sessions will allow the Massage Therapist to get a lot more positive change with a client because they would not have to start at the baseline. So help your massage therapist out, and help yourself out, make P-Knotting a daily habit in between your massage appointments.

Both actions are intended to improve the posture, flexibility, and mobility of the body. Both practices enable the mind and body to connect which can invoke spirit of the individual. That being said there is a big difference in stretching vs massaging. While some yoga classes do include massage, many consist of mostly stretching.

Picture a rope tied in a knot, than that rope being pulled on both ends (being stretched) this would only make the knot tighten. Yoga is an extremely beneficial practice and the benefits would only be enhanced with the use of a P-Knot, allowing the Yogi to flow through their full range of motion.

The P-Knot design allows for pin-point accuracy which focuses on the specific muscle instead of the entire muscle group, allowing for targeted action. This improves kinesthetic awareness and mind body connection as you meditatively communicate with that muscle. We have 600 muscles in our body that all need attention to stay healthy and to function highly. While taking time to work on the issues with the tissues, your neuromuscular system connections become stronger as you become more in tune with your body. The more in tune you are with your body, the easier it becomes to use SMR to relieve pain, improve posture, and enhance performance.

The health benefits of SMR are priceless and the P-knot is a highly effective tool for providing the self-treatment. To us, it seems as if a one-time expense to buy a lifetime of increased health, wellness, and vitality is a smart investment. Try it out for a month, you may return it and receive a full refund if it’s not the SMR tool for you. See our Zero Risk Refund Policy.

The P-Knot’s durability and light weight (~1.5lbs) makes it highly portable. The P-Knot fits perfectly in backpacks, purses, gym bags, etc. Traveling with your P-Knot allows for your daily SMR practices to never be disrupted and can be a cool conversation starter!

There are other SMR tools with a similar shape, but the P-Knot size, density, and durability are unmatched. What separates the P-Knot the most from any other SMR tool is that the P-Knot is just the catalyst to the education. We firmly believe our educational movement to create a more aware, healthier country using natural solutions will increase our overall vitality. You can choose the SMR tool of your choice, but we will be here to educate you on the benefits and ways of using it.

The P-Knot was created by Exercise Physiologist and Certified Strength and Conditioning Specialist, Ethan Plante.

The creator had tried every type of SMR equipment he could get his hands on. While these tools did prove to be beneficial, there were certain areas that he was having a hard time to efficiently massage. One tool was good for one spot, another tool for another spot. There was no tool that could get all the spots, however. He had an idea how he could satisfy his need for the right tool for the right job, and the P-Knot was born. After using his rough homemade version for a few months, he realized that not only could the P-Knot help people, but it could also be a vehicle to educate people about the amazing benefits of SMR. The dream needed action and the next steps were taken to get his home version prototyped. Almost 2 years later and countless prototypes that lacked his approval, we are proud to now share the P-Knot with you!

The P-Knot bi-spherical design gives focused point pressure while remaining stable. We happen to think it makes for quite a catchy name as a bonus.

As of right now P-knots come in green, gray and pink.

Not at this time. A lot of research and ergonomic testing went into sizing the P-Knot properly for any size and shape person.

WooHoo! We like to call you a “Starfish Thrower” . We’d love for you to spread the word of the educational movement to friends, family, and strangers. Contact us, tell us your story and let’s educate together.