© Shutterstock

What is it? -

Trigger points are essentially specific areas of tenderness within muscles that feel like tight knots. Sometimes, fragile muscle fibers can become painfully compressed due to a number of reasons, which affects a muscle’s function and can cause discomfort.

© Shutterstock

Types - Trigger points are divided into two main types: active and latent. Active trigger points can cause spontaneous pain even without pressure and can restrict movement. Latent trigger points, while not causing spontaneous pain, can induce discomfort when pressed and may limit muscle flexibility.

© Shutterstock

Pain referral - One of the hallmark features of trigger points is pain referral, where the pain experienced is felt in a different location from the trigger point itself. This referred pain often mimics other conditions, which makes diagnosis challenging.

© Shutterstock

Causes -

Before you can even begin to treat pain caused by trigger points, it’s crucial to understand why trigger points develop. Causes can range from muscle overuse, muscle injuries, prolonged poor posture, chronic stress, and even nutritional deficiencies.

© Shutterstock

Symptoms -

Common symptoms of trigger points include localized muscle pain and stiffness. Additionally, they can reduce your range of motion and create a sensation of muscle tightness or knots, all of which impact a person’s overall quality of life.

© Shutterstock 

Diagnosis -

Aside from trying to figure it out on your own, you can diagnose trigger points through your healthcare provider, who would conduct a physical examination on you. This is naturally the preferred route to take, simply because doctors can help relieve pain better than you can alone.

© Shutterstock

Manual therapy -

Manual therapy is one of the main ways that trigger points are addressed. It encompasses a range of hands-on techniques used by therapists to relieve trigger point pain, including massage, stretching, and pressure application, all aimed at improving circulation and reducing muscle tension.

© Shutterstock

Massage therapy -

Deep tissue massage specifically targets the muscle knots in the body. Therapists help release muscle tension by applying sustained pressure and slow strokes in the affected area.

© Shutterstock

Stretching -

Since trigger points are caused by the tightening of muscle fibers, pain can be alleviated by incorporating gentle stretching into your daily routine so that the fibers are lengthened and tightness is reduced. This can also help prevent trigger points from returning.

© Shutterstock

Heat therapy -

Applying heat to areas affected by trigger points can help increase blood flow, relax tight muscles, and reduce pain. Heat therapy can be administered through warm compresses or even warm baths.

© Shutterstock

Cold therapy -

Cold therapy, or cryotherapy, is quite an effective short-term pain relief strategy for any muscle soreness. It involves applying ice packs or cold compresses to the affected area, or even taking ice baths, so that inflammation is drastically reduced, pain is numbed, and muscle spasms are decreased.

© Shutterstock

Acupuncture -

Acupuncture involves inserting fine needles into specific points on the body to stimulate healing. Although it may seem counterintuitive to put needles in your body to relieve pain, acupuncture can actually help reduce muscle tension and promote relaxation.

© Shutterstock

Ultrasound therapy -

Ultrasound therapy uses sound waves to generate heat in muscle tissue, all for the purpose of increasing blood flow to the muscle fibers and reducing spasms. This can greatly improve the muscle’s pain.

© Shutterstock

Electrical stimulation -

This is also known as transcutaneous electrical nerve stimulation (TENS), and it involves the use of a small device that delivers electrical impulses to the skin and muscles. Basically, this can help block pain signals and improve blood flow in the muscle.

© Shutterstock

Exercise -

Regular exercise (especially activities like walking, swimming, or yoga) helps maintain muscle flexibility and strength. Regular activity like this can prevent the formation of trigger points by keeping muscles active and healthy.

© Shutterstock

Hydration - Staying well-hydrated is truly crucial for muscle health. Keeping hydrated means that your body’s overall cellular function is supported, and your muscles are able to quickly recover from any activity.

© Shutterstock

Posture correction -

Improving your posture can significantly reduce the risk of developing trigger points. It’s always important to be mindful of how you maintain your posture and what habits are causing stress on your muscles.

© Shutterstock

Ergonomic adjustments -

Ergonomics basically involves everyday objects (such as chairs and electronics) that are designed to reduce stress on muscles. You might find it beneficial to modify your work environment to feature more ergonomic products that can promote muscle health.

© Shutterstock

Stress management - Chronic stress is also a major contributor to muscle tension and the development of trigger points. Taking up stress management techniques like meditation or yoga can greatly relax muscles and reduce tension in your body.

© Shutterstock

Foam rolling -

Foam rolling involves using a foam roller to apply pressure to trigger points and tight muscles. This technique helps release muscle knots and enhance flexibility through exercise and movement.

© Shutterstock

Tennis ball technique -

Interestingly, you can also use a tennis ball to apply pressure to trigger points. By placing the ball on the affected muscle and applying pressure, you can massage the area and break up tight muscle fibers. This is a great self-treatment for pain relief!

© Shutterstock

Rest -

One of the most essential ways to recover from trigger point pain is to allow your muscles to rest. It can reduce inflammation significantly and prevent further strain, which allows the muscle fibers to heal.

© Shutterstock

Topical analgesics -

Creams and gels containing menthol, capsaicin, or other pain-relieving ingredients can be applied directly to the skin over trigger points. These topical analgesics can provide temporary relief by numbing the area, reducing pain, and decreasing muscle tension.

© Shutterstock

Breathing techniques -

Proper breathing techniques can help relax muscles and reduce overall tension in the body. Deep, diaphragmatic breathing promotes relaxation and decreases stress, enhancing overall well-being.

© Shutterstock

Nutritional support -

It goes without saying that having a balanced diet with adequate vitamins and minerals is also crucial. Nutrients such as magnesium, potassium, and calcium play essential roles in muscle function, not only alleviating trigger point pain but also preventing it.

© Shutterstock

Sleep -

Quality sleep is crucial for muscle recovery and overall health. Adequate rest helps the body repair and regenerate tissues, reducing muscle tension and the likelihood of developing trigger points. Sleep is always important!

© Shutterstock

Professional help - Consulting with healthcare providers such as physiotherapists, chiropractors, and massage therapists can provide specialized care for trigger points. These professionals can offer tailored treatment plans and advice on managing and preventing trigger point pain.

© Shutterstock

Consistent care -

It’s imperative that you support regular maintenance for your body, including stretching, massage, and other self-care techniques. Consistent care routines can reduce muscle tension for a long time, which can positively impact your well-being.

Sources: (Physiopedia) (Mayo Clinic) (National Geographic) (NIH) (Pontchartrain Orthopedics & Sports Medicine)

See also: Can massage help with weight loss?

© Shutterstock