I don't have tons of sore throats but I have noticed lately that my throat seems closed up. Exactly as you described it. Like you swallowed, but there's still something stuck in your throat. I mentioned it to my therapist. I called it a 'lump in my throat'. He said it sounded like fear. Fear/anxiety - rather related I'd say.

I don't have fear speaking up at all if I have something to say. But I have trouble projecting. Recently I've been taking voice lessons. It is definitely helping with the projection. I am also noticing that the lump is not as bad when I have the posture that is required for singing - open, relaxed, shoulders down and back, chest open, not caving in. And projecting from the lungs, and also using the stomach muscles, not leaving it all up to the throat.

So I'd suggest perhaps - breathing exercises, posture exercises, a vocal coach, active meditation like Qi Gong (opens you up). One more thing - possible food allergies that are not severe enough to cause a full reaction but bad enough to cause what you describe. So perhaps - pay attention to what you eat and how you feel for the next 24 hours. See if you can find a pattern. Gluten, dairy and peanuts are strong suspects.

I could tie much of this together: Fear...leads to lack of fulfillment...leads to depression...leads to poor posture...leads to poor projection...leads to straining the voice. Tying in food allergies: Anxiety...leads to not living in the present...not mindful of the body...therefore you don't notice when you react badly to certain substances.

Good luck!