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Knot Fun! Your Guide to Understanding and Overcoming Frustrating Muscle Knots!
Mastering muscle knots, long run mistakes, and hydrating foods!
Matthew Sharpe
June 06, 2025
TOGETHER WITH MAXIOM
Good morning everyone,
What started as a random DM has turned into an exciting opportunity!
Last month, I reached out to the team at MAXIOM to learn more about their intriguing new product, Max.
Max is a human-centered AI built for triathletes. And by combining an industry-leading model with your unique training and health data, it creates a system that provides impactful and effective advice.
I’ll be joining MAXIOM’s newly announced Champions Circle, which combines full access to Max’s AI insights, DNA testing, and so much more.
Personally, I’m most looking forward to 👇
Access to daily insights from Kristian Blummenfelt and Laura Philipp (You may have heard of them! 😂)
DNA testing to learn more about my unique muscle fiber composition, my specific nutrition needs, and more!
And joining a motivating community of high performers.
My goal with this opportunity is to be curious and pass along as many cool learnings to you as I can!
In today’s edition:
🪢 How you can understand and overcome frustrating muscle knots!
😱 Are you making classic long run mistakes?
🌊 And foods that hydrate!
Thanks for being here.
-Matt Sharpe, newsletter editor
Have a triathlete in your life who can't stop swimming, biking, or running? Fire this off to them. Forwarded from a friend? Sign-up for free.
TRAINING THOUGHT
Knot Fun! Your Guide to Understanding and Overcoming Frustrating Muscle Knots!
You’ve been training hard and nailing your workouts. And now, it’s time to recover! But as you slide your well-seasoned quad muscle over your foam roller, a sharp pain suddenly erupts!
The culprit? A stubborn muscle knot!
So what is a muscle knot? Why do you get them? How do they affect your performance? And how can you get rid of them? Find out below 👇
What is a muscle knot?
A “muscle knot” - or Myofascial Trigger point - is a discrete, hyperirritable spot located in a taut band of muscle.
Or, a tense area of muscle that can be tender and painful!
How do muscle knots develop?
Endurance sports like swimming, cycling, and running require untold amounts of muscle contractions.
When your muscle fibers contract, they use ATP (energy). But certain factors while training/racing can lead to a shortage of available ATP including,
Heightened intensity - too high for aerobic metabolism to keep up (e.g., a long effort with surges of intensity).
Dehydration
Depleted Glycogen stores (e.g., in long races).
Compromised oxygen delivery (e.g., insufficient cardiovascular conditioning).
Insufficient mitochondrial density/function (e.g., untrained muscle).
When you experience a shortage of ATP, the muscle fibers are stuck in a contracted state. This irritates the tissue, sensitizes nerve endings, and leads to reduced blood flow.
👉 Causing the development of muscle knots!
How do muscle knots impact your performance?
The physiological toll of muscle knots will undoubtedly set back your swim, bike, and run:
⬇️ Reduced range of motion & botched biomechanics
A contracted muscle knot is in a state of tension, which can pull on your joints making them harder to achieve their full range.
🏃♂️ A hip flexor knot can shorten your run stride.
🏊 Or a tough rotator cuff knot can shorten your swim stroke!
The result, shorter, less powerful strokes and strides!
🩸 Less efficient and effective blood flow
When your muscle is stuck in a contracted state the blood vessels are also squeezed - severely constricting blood flow!
This lack of blood flow prevents oxygen and nutrients from reaching the muscle, and leads to the accumulation of metabolic by-products - creating a vicious cycle!
Over time, this vicious cycle leads to less blood flow, and less oxygen.
The lack of oxygen in your muscle speeds up the production of lactate and hydrogen ions (H⁺). The increase in H⁺ ions creates a more acidic environment in the muscles.
The result? An accelerated loss of power, fatigue, and that brutal muscle burn!
📉 Reduced force production
Tough muscle knots - like the ones in your quads - can absolutely tank your power output and force production.
When a section of your muscles can’t relax and contract properly, they won’t be able to generate force well. This means the entire muscle becomes less efficient and weaker!
Muscle knots can also interfere with the signal your brain sends to your muscle.
This means less overall muscle fiber recruitment and reduced strength!
And when your prime movers, like glutes, quads, and hamstrings fatigue quicker, your compensatory muscles just can’t handle the load - this can result in altered movement patterns, which over time can also lead to injury!
So how can you master your muscle knots?
Muscle knots are just the cost of doing business when training or racing. But with targeted self myofascial release, you can prevent your body from going bankrupt!
Self myofascial release (SMR)
This one is pretty obvious, but doing some kind of trigger point release with a foam roller, lacrosse ball, massage gun or other tool will help manage muscle knots and keep you moving well.
SMR sessions don’t need to be lengthy to be effective, especially when focusing on these principles 👇
Start Slow and Gentle: As your muscles adapt, you can gradually increase the intensity by using firmer tools and applying more pressure.
Focus on Breathing: Deep, controlled breathing can help you relax and enhance the effectiveness of SMR.
Target Tight Areas: Spend extra time on areas that feel particularly tight or sore. Hold the tool on a tender spot for 20-30 seconds, allowing the muscle to relax and release.
Listen to Your Body: Avoid pushing through pain. Mild discomfort is normal, but sharp or intense pain could indicate that you’re applying too much pressure or that the area needs rest.
Focusing on prime movers can be most effective in keeping your body healthy and moving it’s best!
TOGETHER WITH MAXIOM
What is Champion’s Circle?
It’s daily performance insights from the best athletes in the world.
An always-on AI model built to optimize your unique health and performance goals.
Membership in an exclusive community of motivated athletes and world-class performers.
World-leading DNA testing - unlocking next-level health and performance insights.
And so much more!
Learn how Champion’s Circle can improve your performance, increase your health span, and introduce you to an incredible network of high performers.
But don’t wait. Once the Champion’s Circle is full, it’s closed forever.
FAVORITES
😱 Long run mistakes: The Sunday long run is a staple of so many endurance athletes, and chances are you do them as well. But could you be screwing up your long runs? This article explains the easy mistakes you can make in this crucial workout, and how to fix them! [Marathon Handbook]
🌊 Hydrating food: For many, the heat of summer is just around the corner. So in order to stay hydrated, you’ll need to drink more fluids. But can you also eat your fluids? Absolutely. And this article breaks down which foods will best fuel and hydrate you this summer! [Nike]
🚴♂️ Wasting watts: Are you wasting watts? If you have the wrong tire pressure, and are making these other four mistakes, you could be leaving a faster bike (and run) split on the table! [GTN]
🌟 Triathlete talent: How did twin sister triathletes create a revolutionary health tech product that has raised over $80M from investors? Hard work and a curiosity to discover more about metabolism. Learn about their unique lessons, and how you can use them to conquer our next challenge! [CNBC]
TEMPO TALKS PODCAST
Did We Just Witness a New IRON-War?
And are you spending less time on the roads due to safety issues?
We break it all down in the latest episode of the Tempo Talks Podcast!
Together with The TriDoc, we bring you the biggest stories in Triathlon,
Training tips to make you faster,
And breakdowns of the latest in sports science and performance!
REEL TIME
Triathlon is a endurance and gastric challenge! 😂
QUICK NEWS
Jersey athletes: After first hosting a Supertri event in 2017, Jersey will make an emotional return as the host of a Supertri League event on September 21st. [Supertri]
Pistorius participates: More than a decade after competing professionally, convicted murderer Oscar Pistorius has taken on triathlon. [AllSides]
Paralympic place: Venice Beach - recently named as the host of the 2028 Olympic Triathlon, has now been confirmed as the host of the 2028 Paralympic Paratriathlon events! [Endurance Biz]
Mighty race: The 44th edition of the Might Montauk Triathlon will once again take place in Lake Montauk. [27 East]
RACE WEEKEND
IRONMAN 70.3 Eagleman
Lucy Charles-Barclay (GBR) looks to collect a win, and a 70.3 World Championship slot. And although the anticipated Sam Long (USA)/Lionel Sanders (CAN) battle will have to wait, there is still plenty of talent on the start line!
IRONMAN 70.3 Warsaw
Chase McQueen (USA) leads a solid men’s field, while Marie Ingerhed (SWE) is ranked #1 in the women’s race.
LATEST EDITIONS
IRON War reborn in Hamburg. And high protein carbs!
T100 Escaping Alcatraz. Plus: IRONMAN hydration chaos.
Why you can’t ignore your rotator cuff. And do you need a shoe rotation?
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