How To Find And Treat Trigger Points For Lasting Muscle Pain Relief

Evidence-Based | This article has 23 references.

"The difficulty in treating trigger points is that they typically send pain to some other site." ― Clair Davies

Introduction | Causes & Symptoms | Finding Trigger Points | Treating Trigger Points | Prevention | Complications | Final Thoughts | Takeaway Points | References | Disclaimer 

Introduction

Muscle soreness and pain are rather common. They develop for a range of reasons, including lactic acid accumulation following an exercise, damage from too much effort, or poor posture during daily tasks. However, if muscle pain becomes localized and recurrent, it may be due to more specialized causes, known as trigger points.

Within a muscle, a trigger point is a small, sensitive knot or tight spot. It develops in particular areas where the motor nerve connects with the muscle to control its movement[1][2]. Usually these sites are not sensitive, but when a trigger point forms, they become painful to press. Trigger points can cause pain radiating over the body, muscular twitching, or localized tenderness.

This article delves into the causes and symptoms of trigger points, shows you how to locate them, and educates you on helpful practices and tools for trigger point relief.

Causes and Symptoms of Trigger Points

Various causes can lead to the formation of trigger points. Simple daily activities or even minor accidents can encourage the development of these tender spots. They often emerge because of:

• prolonged sitting or standing[3][4], or even lying down when sleeping. General body immobility and keeping the same position for an extended period tenses up the muscles and causes pain.

• poor posture[5][6], especially while sitting, but also during activities like working out.

• muscle overuse[7][8] from excessive physical activity or repeated movements, such as typing.

• daily stress[9][10], a recognized factor that causes muscles to tense up.

• physical injury[11][12] to a muscle or a group of muscles, which promotes trigger point formation.

• insufficient water intake and dehydration[13][14], which reduce muscle flexibility. When muscles lose flexibility, they tense up, increasing the risk of trigger points.

Oftentimes, an active trigger point can give signals that there is a knot in the muscle. The symptoms may include:

• tender spots in muscles.

• pain that seems unrelated to a specific injury.

• restricted movement or stiffness.

• referred pain patterns (e.g., a trigger point in the neck causing headaches).

Awareness of what stands behind the emergence of trigger points can help us identify our contributing behaviors and habits. Adjustments to our posture, sedentary lifestyle, or avoiding muscle strains can make a difference in how often we will have to deal with them. Undoubtedly, most of us are unable to avoid these knots. These knots will eventually surface at some point. The key point is not to let them persist for an overly long time and to address them as soon as possible. However, we must first locate these tender spots in our bodies.

How to Find Trigger Points

Locating trigger points doesn't require any particular skill but rather patience and, on occasion, helpful tools. Since muscle knots can appear anywhere throughout the body, some areas can be easier to reach with just our fingers, whereas others, such as the back, may require additional equipment.

A comprehensive trigger points chart highlighting areas of body pain, including neck, back, arms, and legs, to guide effective muscle pain relief treatments.

• The most common practice of finding a trigger point is pressing the muscle with a finger, also called palpation. It allows you to move slowly across the muscle and find the exact place where you feel pain.

• Other techniques that help locate sensitive spots, especially those on the back, may require foam rollers, massage balls, or similar tools to pinpoint soreness.
  

Furthermore, our lifestyles, daily habits, and behaviors can predispose us to trigger points in certain "standard" locations. Those of us who spend long hours sitting down are likely to develop neck, shoulder, and lower back trigger points. On the other hand, people who experience prolonged standing may frequently develop trigger points in their feet, calves, and back. The most common trigger point areas include:

• Neck and Shoulders

  • Upper trapezius (commonly linked to tension headaches).

  • Levator scapulae (causes pain in the neck and shoulders).

• Back

  • Rhomboids (mid-back tension).

  • Erector spinae (lower back pain).

• Arms and Hands

  • Biceps (pain when lifting objects).

  • Forearm extensors (linked to tennis elbows).

• Legs and Feet

  • Gluteus medius and maximus (sciatica-like symptoms).

  • Calves (cramping or foot pain).

Regularly checking these spots for tenderness is helpful in preventing complications and can significantly reduce discomfort and improve well-being. Once located, self-care techniques or professional treatments can resolve the knots in the muscles and improve the condition.

How to Treat Trigger Points

“Trigger point massage works by accomplishing three things: it breaks into the chemical and neurological feedback loop that maintains the muscle contraction; it increases circulation that has been restricted by the contracted tissue; and it directly stretches the trigger point’s knotted muscle fibers.” [1]

You can use a variety of effective treatments to break this cycle of pain and muscle contraction, starting with simple techniques that will improve your ability to help yourself.

• Manual Pressure: Apply firm but tolerable pressure to trigger points using hands or tools like massage balls, foam rollers, and trigger point relievers. Make sure that the amount of pressure you apply does not cause you sharp or intolerable pain.

• Stretching: Stretch gently to release tight muscles. Stretching can lengthen the muscle fibers, improve their flexibility, and release the tension. Watch out for overstretching, though, since it can cause even more irritation in the affected area.

• Heat or Ice: Apply heat to sore areas to help the muscle relax and improve blood circulation. On the other hand, if you experience inflammation, swelling, or severe acute pain, ice or cool packs can help relieve that.

If self-care techniques fail to resolve your trigger points, or if they are located in difficult-to-reach places, professional therapies can significantly improve your condition.

• Trigger Point Therapy: A massage therapist can address trigger points effectively with the use of various massage techniques and tools. Such therapy is especially helpful if you are dealing with deeply embedded trigger points that are difficult to reach.

• Dry Needling[15][16] or Acupuncture[17][18]: The dry needling technique addresses stubborn knots and helps release the tension in the muscle fibers. Acupuncture, on the other hand, focuses more on pain relief. Both of these therapies are particularly effective for chronic pain conditions.

• Physical Therapy: Guided exercises and stretches recommended by a physical therapist can help strengthen the muscles and improve posture. This, in turn, reduces the risk of trigger point occurrences.

Being able to assist yourself at home in reducing trigger point pain can be a transformative experience. Since our incorrect posture and daily (in)activity habits can lead to the formation of trigger points, it is highly likely that these issues will recur. Consistency in self-help practices might be a key to improving our quality of life. However, if we let these trigger points persist and linger, we might need professional help to resolve them. In order to protect ourselves and not cause our muscles excessive strain, there are strategies that can prevent frequent trigger point occurrences.

How to Prevent Trigger Points

Since tight knots are a muscular problem, it is crucial to focus on maintaining proper muscle health. Healthy muscles need the following:

• proper hydration and supplementing with electrolytes.

• good posture at work and during daily activities. Creating an ergonomic working environment that supports optimal posture can further enhance these benefits.

• taking movement breaks if you spend long hours sitting down. Similarly, if your daily activities or job obligations make you stand most of the day, take time to sit down or lift your legs up to reduce the tension.

• regular stretching and strengthening exercises.

• stress management techniques, such as breathing exercises or mindfulness practices to reduce tension.

These practices require a mindful approach, especially in the beginning when we try to form new habits. When implemented into our daily lives, they can reduce the frequency and severity of trigger points in our muscles.

The Complications of Untreated Trigger Points

Having considered what we can do to help ourselves improve our muscular health, let's look at what may happen if we do not address these painful knots in a timely manner. The complications of untreated trigger points may affect our bodies in the following ways:

• Muscle Spasms[19][20]: Multiple trigger points in the same area can cause involuntary and sudden muscle contractions, increasing pain and perpetuating tension.

• Chronic Pain[21][22]: Lingering trigger points are likely to cause referred pain that affects surrounding muscles.

• Reduced Range of Motion[11][23]: Tightness in the muscles caused by sore knots can make everyday movements difficult.

• Postural Issues: Compensating for the pain very often contributes to incorrect posture, which can strain other muscles.

• Stress and Fatigue: Chronic muscular pain can affect the mental health of a person by inducing stress and disrupting sleep patterns.

Maintaining good physical health and functional muscles is a key element to a high quality of life and healthy aging. Unaddressed muscular problems can very effectively prevent us from enjoying our lives and pursuing our goals. Implementing habits that prioritize muscle function and strength contributes to even more health benefits that go beyond physical aspects.

Final Thoughts

Although trigger points can be difficult to manage, they don't have to rule our lives. Once we know what causes them and how to work on them, managing the discomfort becomes much more doable. Often, a few simple stretches or rolling with a foam roller is enough to ease the discomfort. But if the pain persists, it might be time to get some expert help. A skilled massage therapist or physical therapist can really make a difference when those tough knots won’t budge. And it’s not just about fixing the pain once it starts. Prevention can protect us from a lot of hassle later. Little things like moving around more during the day, sitting up straight, or taking breaks from one position can make a huge difference. Even managing stress can help. It’s all about keeping your muscles healthy so you feel better and move more freely—not just avoiding pain but living more comfortably.

Takeaway Points

• Trigger points are painful knots that form within our muscles.

• The most common causes of trigger points include poor posture, prolonged sitting or standing, muscle overuse, stress, injuries, and dehydration.

• Palpation, foam rollers, trigger point relievers, and massage balls are all effective methods for locating trigger points in the body.

• Manual pressure, stretching, and the use of heat or cool packs are all self-care practices that can help with painful trigger points. Otherwise, professional therapies such as trigger point therapy, acupuncture, dry needling, or physical therapy may provide relief.

• Prioritizing muscle health is an effective preventive measure for trigger points.

• Trigger points, if left untreated, can progress to more serious problems such as muscle spasms, chronic pain, limited range of motion, and others.

References

This article contains 23 citations:

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[2] Gerwin RD. A New Unified Theory of Trigger Point Formation: Failure of Pre- and Post-Synaptic Feedback Control Mechanisms. International Journal of Molecular Sciences. 2023; 24(9):8142.

[3] Kett AR, Sichting F, Milani TL. The Effect of Sitting Posture and Postural Activity on Low Back Muscle Stiffness. Biomechanics. 2021; 1(2):214-224.

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[10] Kashif M, Tahir S, Ashfaq F, Farooq S, Saeed W. Association of myofascial trigger points in neck and shoulder region with depression, anxiety and stress among university students. J Pak Med Assoc. 2021;71(9):2139-2142.

[11] Fernández-Pérez AM, Villaverde-Gutiérrez C, Mora-Sánchez A, Alonso-Blanco C, Sterling M, Fernández-de-Las-Peñas C. Muscle trigger points, pressure pain threshold, and cervical range of motion in patients with high level of disability related to acute whiplash injury. journal of orthopaedic & sports physical therapy. 2012 Jul;42(7):634-41.

[12] Zhang H, Lü JJ, Huang QM, Liu L, Liu QG, Eric OA. Histopathological nature of myofascial trigger points at different stages of recovery from injury in a rat model. Acupuncture in Medicine. 2017 Dec;35(6):445-51.

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