Trigger point 101

Those Tiny Knots That Can Cause Big Trouble

Ever find a tender “knot” in your shoulder that makes you want to dig into it with your thumb? That may be a trigger point. A sensitive, tight region within a muscle that can cause pain or discomfort when pressed and sometimes contribute to symptoms in another area. They’re often associated with things like repetitive movements, poor posture, stress, muscle overuse, or simply spending too much time in one position.

What Do Trigger Points Feel Like?

Trigger points can show up in many different places. Here are some common ones we have all experienced.

• Upper trapezius: That classic tight spot at the top of your shoulder that can contribute to neck or shoulder discomfort.
• Glutes: Tight, tender areas in the buttocks that may contribute to discomfort around the hip or lower back.
• Calf muscles: Overworked or tight areas that can feel sore or “knotted,” especially after exercise.
• Jaw muscles: Tension in the muscles around the jaw can develop with clenching or grinding and may feel tender to the touch.

Why Do Trigger Points Form?

There isn’t always one single cause. Trigger points can develop when muscles are repeatedly stressed or overloaded. Poor posture, repetitive movements, intense exercise, prolonged sitting, stress, and muscle overuse can all contribute to muscular tension and tenderness.

Sometimes, your muscles simply get tired of doing the same thing all day! A common one is holding your shoulders up while working at a computer. Think of it as your muscles sending you a little “Hey, pay attention down here!” notification.

How Can Massage Therapy Help?

This is where working with a registered massage therapist (RMT) can be helpful. Your RMT can assess areas of tension and use a variety of techniques to help reduce muscular tightness and improve comfort.

Depending on your needs, treatment may include techniques like: myofascial techniques, active release techniques, stretching or range of motion techniques, kneading and types of tapotement as well. The technique specifically for targeting trigger points is called trigger point release. A controlled and focused technique where pressure is applied to the tender area of the muscle, normally with the thumb or the elbow. You’ll know a trigger points has been targeted when you feel the tenderness radiating elsewhere. Pressure is applied for at least 5-10 seconds, depending on what the patient is feeling. You can usually feel the tenderness dissipating as the pressure is applied.

Your therapist will adjust the pressure and techniques based on your comfort, symptoms, and treatment goals.

Can Trigger Points Go AWAY?

In the technical sense, they can de-activate. Treatments like massage therapy can help them reach a state of de-activation, where the trigger point no longer feels inflamed or no longer radiates pain. That being said, referral pain and trigger points can easily be re-activated without proper care, and continuation of overuse, poor posture, etc. It is recommended that treatments continue even after pain has gone, in order to further diminish the possibility of reactivation. Some things can be done at home too! Warm ups and stretching are paramount in avoiding inflammation and injury in the muscles which are heavily linked to trigger points. You can also do trigger point therapy at home! Foam rollers and lacrosse or acu-balls are fantastic ways to roll out your fascia. For example if you’re rolling out your shoulders on the wall, and come across a tender spot that starts referring pain when pressed, stay there for a few seconds while taking deep breaths. Your shoulders will thank you!

If you’re tired of dealing with stubborn muscle tension, our RMT Diana is here to help. We’ll take the time to understand what you’re experiencing and create a treatment approach tailored to you. Don’t be afraid to ask her what you can do at home to target certain muscles and trigger points!

Book an appointment at Vaughan Wellness with Diana and give your muscles the attention they deserve.