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What Are Trigger Points? How to Get Rid of Them

Trigger points—commonly referred to as “muscle knots”—are small, tight areas in muscles that can cause localized pain or even radiate discomfort to other parts of the body.

What Exactly Are Trigger Points?

Trigger points form when muscle fibers become overstimulated or stressed. This can lead to a constant state of contraction of fibers in small sections of the muscle. As a result, circulation decreases, metabolic waste builds up, and the area becomes hypersensitive eventually leading to a weak muscle. A weak muscle tends to stress easily under the same loads, and this cycle continues leading the way for musculoskeletal pain, stiffness, and limited mobility.

Trigger points are often categorized into:

• Active Trigger Points: Cause pain without being touched and often refer pain to other areas.
• Latent Trigger Points: Only painful when pressed but can limit range of motion and weaken muscles.

It is important to note here that identification via palpation is an unreliable way of assessing trigger points. In other words, not all trigger points are palpable although some can be felt as nodules under the skin specifically in the muscles that are not covered with fatty tissue and are relatively superficial. In fact, palpation has a low inter-rater reliability of assessing trigger points which basically means that assessment to find these so-called knots in the muscle is subject of bias.

Common Causes of Trigger Points

• Muscle overuse or repetitive strain
• Poor posture or prolonged sitting
• Physical trauma or injury
• Emotional stress and tension
• Nutritional imbalances or dehydration
• Lack of physical activity

Symptoms to Watch For

• Deep, aching muscle pain
• Stiffness or tightness in a specific area
• Pain that radiates to nearby muscles or joints
• Muscle weakness or fatigue
• Restricted range of motion

How to Get Rid of Trigger Points

1. Manual Therapy
A Physical Therapist trained in Manual Therapy can apply techniques like joint manipulation, Joint mobilization to improve the joint mechanics. Techniques such as myofascial release, instrument assisted soft tissue mobilization coupled with prescribed exercises will help.

2. Dry Needling
A technique where fine needles are inserted into the muscle. It’s an effective technique to decrease pain, improve muscle function there by improving mobility. Dry Needling helps however it is important to note here that it is not a technique used to “seek and destroy” trigger points.

3. Self-Massage
Using tools available such as a foam roller, massage ball, handheld vibration massager, foot massager, chair massager etc., can help relieve tight areas and encourage better blood flow. It’s a great addition to your preventive routine. By consistently engaging in such practice one can self-identify and differentiate sensation such as pressure versus tender/painful areas in the muscle.

4. Gentle Stretching
Stretching the affected muscles promotes flexibility, relieves tension, and helps prevent trigger points from recurring. Again, a great addition to your preventive routine. Regular mindful practice improves your awareness of your body’s abilities and limitations.

5. Heat
Applying warm compresses to the effected muscles can relax muscles and increase blood flow which can provide temporary relief. If there is access to a hot jacuzzi tub or a hot sauna, which most chain fitness centers provide to their members, can provide temporary relief.

6. Nutrition/Hydration
Our muscles require nutrients to perform at their highest level when challenged. If the demand is greater they will get injured, however if they receive proper nutrients and an ideal environment is provided, they repair, heal and are better prepared to handle awkward loads and stressors.

7. Addressing Root Causes
Long-term relief requires addressing dysfunctions, muscle strength deficits, identifying and addressing postural changes, awareness of body mechanics, job ergonomics, stress levels, body behaviors, activity habits, being aware of age-related changes in the body and accordingly modifying lifestyles. Most importantly strengthening weak muscles and improving movement patterns can help prevent recurrence.

When to Seek Professional Help

If your pain persists or interferes with daily life, consult us at Proactive Physical Therapy. We can perform a full assessment, identify the root cause, and guide you through a tailored treatment plan.

Final Thoughts

Trigger points are common, but they don’t have to be permanent, and you do not have to live in pain. With early treatment, regular movement, and professional care, you can release tension, reduce pain, regain functional mobility, enjoy activities like gardening, hiking, or perhaps play golf, tennis, pickleball etc. Take care of your muscles—they’re the foundation of every movement you make.