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. Read our full legal disclaimer here.

Your a great candidate for P-Knotting if:

  • Pain enhances with repetitive motion, overuse, and fatigue.
  • Pain “comes and goes” and is sometimes seemingly unprovoked.
  • Pain felt is described as dull and constant, sore and deep, and deep in the muscle, bone, or joint.
  • There are noticeable noises heard with motion such as popping, snapping and/or crunching, however there is little or no pain felt.
  • Muscles that surround a pain issue are sensitive to the application of pressure more than the muscles far away from the pain issue.
  • Any recent possible causes from acute injury or trauma have been ruled out.
  • Residual pain lingers from a previously healed injury.
  • Muscle pain and stiffness provokes one to stretch the area, despite the lack of relief.
  • Pain is not a burning or stabbing sensation.
  • Movement can generate a sudden intense ache without warning.
  • Perceived pain in an area of the body is similar pain that is perceived in other areas of the body.
  • Pain relief is easier to achieve by taking a hot bath rather than taking Anti-Inflammatories.
  • Pain intensifies when contraction of the affected muscle is deliberate.
  • Pain is seemingly related to long periods of inactivity.
  • Pain perceived correlates with a feeling of weakness when the affected area is put in motion.

The #1 benefit is becoming healthier! Beyond that there is no particular order…

  • Compresses, stretches, and lengthens muscles, tendons, ligaments, and fascia
  • Warms tissue for safer activity and exercise
  • Increases blood flow both acute and chronically
  • Promotes nutrients and oxygen rich blood flow to the tissue for quickerrecovery, better contractions, and faster motor unit connections
  • Increases ROM
  • Stimulates CNS, prepares CNS and tissue for activity
  • Helps to deactivate Trigger Points
  • Helps break down scar tissue, calcium deposits, and adhesions
  • Helps to calm and relax tense muscles from stress and post workout
  • Promotes muscle tone
  • Separates “fused” muscle and tissue
  • Releases toxins trapped within tissues to prevent illness and disease
  • Releases chemicals and hormones for natural pain relief and other physiological processes
  • Disrupts the mechanisms that cause the perpetuating cycle of constant metabolism within a sarcomere of a muscle spindle


Before You Begin

DO drink plenty of water before and after using the P-Knot.  Be conscious of your breathing and take full deep breathes expanding your stomach while P-Knotting.

DO beware of loose clothing, jewelry, hair, or any other objects that may inhibit, snare, or trap the P-Knot and/or yourself.

DO NOT use P-Knot on bony landmarks, on open wounds, if you are experiencing signs and symptoms of dehydration, or if daily pain increases over several days of using the P-Knot.

DO NOT leave the P-Knot where anyone may trip or where it may appeal to pets as a play toy.  Although, leaving it in sight is a great reminder to P-Knot.

What to Expect During a P-Knot Session

A little discomfort is expected while P-Knotting much like the discomfort experienced during a deep tissue massage. When P-Knotting it is best to gauge your discomfort level by staying 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 problem area or decrease the applied pressure. We like to say “it hurts so good”, because the areas of tenderness and discomfort need the attention the most! Take deep breathes and on every exhale try to relax as you sink deeper into the muscle tissue.

Stick With It

The stimulation and pressure from the P-Knot draws the attention from your Central Nervous System (CNS) back to the previously ignored area of congested tissue filled with toxins. So go slow, stick with it, and over time of consistent P-Knotting, the painful areas will not hurt as bad which lets you know that the Issues with the Tissues have begun to heal. If you are new to the practice of Self Myofascial Release (SMR), we recommend that you stick with our Daily Habit Challenge for a few weeks. This routine, if done habitually, will yield positive results. When you become accustomed to the feeling of “it hurts so good”, then check out our Positioning and Techniques section to take your P-Knotting to the next level.

What to Expect After a P-Knot Session

Immediately after P-Knotting you should feel great; relaxed and lighter! If your body fails to remind you, then you must rely on the mind to remember that water is a must after P-Knotting. Take a moment to thank yourself for pulling away from the daily stresses we endure. Taking the time to P-Knot decreases muscle tension and produces a relaxing experience.  A relaxed body helps to quiet the mind, and in turn allows energy to flow more freely.  For some people this can even feel like a spiritual experience.

Depending on duration and intensity of P-Knotting you may feel sore the next day. The soreness will feel as though you have fatigued your muscles from a traditional “work out” or received a deep tissue massage. As the tissue goes through the repairing process, it is very important to be mindful about hydration levels, proper nutrition, and quality sleep.