Muscle knots and muscle tightness can be very painful, resulting in discomfort and the inability to perform athletic workouts or even daily tasks. Exercise causes small tears in the muscles. When the muscles repair these tears, they become stronger, which is the result you seek. But the down side is that tears in the same area can cause a "trigger point" where the muscle developes stiffness and pain that can't be solved with stretching alone. Learn to give yourself massages than can relieve these points and keep you on track with your exercise routine.
Massage lightly around the sore area. Feel around for a knot or the point that is most painful. Start applying pressure with a single finger for 30 to 60 seconds, then release. Do this two or three times and repeat throughout the day until the knot softens up.
Purchase a foam roller. Use your body weight to apply pressure and massage to the sore body part. Massage your front and back thighs, your IT Band (outside of thigh), calf muscles, groin area, and lower and upper back. Use the foam roller two or three times weekly.
Before a workout, give yourself a short massage. Make a 'V' with your thumb held away from the rest of your hand. Run the V over the sore muscle until you feel heat.