Shoulder blade knots, also known as myofascial trigger points, are small, painful areas of muscle tissue that can cause discomfort and affect range of motion in the shoulder and upper back. These knots can be caused by a variety of factors, including poor posture, injury, and overuse.

Symptoms of shoulder blade knots can include:

• A sharp, aching pain in the shoulder or upper back
• Limited range of motion in the shoulder or upper back
• Weakness in the shoulder or upper back
• Tenderness or stiffness in the shoulder or upper back
• A feeling of tightness or a knot in the muscle

There are several ways to treat shoulder blade knots, including:

1. Stretching: Gentle stretching can help to loosen tight muscles and improve range of motion.

2. Massage: A deep tissue massage can help to release tension and break up knots in the muscle tissue. 

3. Heat therapy: Applying heat to the affected area can help to increase blood flow and reduce pain.

4. Trigger point therapy: This technique involves applying pressure to the knots in the muscle tissue to release tension and reduce pain.

5. Improving posture: Poor posture can contribute to the development of shoulder blade knots. Practicing good posture can help to reduce the risk of developing knots and alleviate symptoms.

6. Physical therapy: A physical therapist can help you to identify the underlying causes of your shoulder blade knots and develop a treatment plan that is tailored to your needs.

It's important to note that if the knots persist or are accompanied by other symptoms, it's best to seek medical attention. Shoulder blade knots can be an indication of a more serious underlying condition such as rotator cuff injury or a pinched nerve.

Prevention is always better than cure, so it's important to take care of your body and maintain good posture, stretching and regular exercise can be helpful in preventing shoulder blade knots.

If you are experiencing shoulder blade knots, it's important to take steps to address the problem before it becomes chronic. With the right treatment and preventative measures, you can alleviate your symptoms and get back to your normal activities.