A trigger point is a localized and hypersensitive spot within a muscle. When stimulated by pressure, it can cause not only intense local pain but also referred pain in other areas of the body, following certain patterns. This phenomenon usually occurs when a muscle remains contracted for too long, leading to poor blood circulation. As a result, the affected muscle lacks oxygen and struggles to eliminate its metabolic waste. This creates a vicious cycle of tension and pain.

How to effectively relieve trigger points?

When you identify a trigger point, often felt as a knot or tight muscle fiber, several self-treatment techniques can offer significant relief:

  1. Sustained pressure: Use your fingers or fist to apply moderate pressure directly on the painful spot. Hold the pressure for 30 seconds to a minute until the tension begins to decrease.
  2. Pressure with movement: While maintaining pressure, add small circular or back-and-forth motions to massage the area.
  3. Gentle stretch with pressure: Gently stretch the targeted muscle while maintaining pressure on the trigger point. For example, if the point is near the neck, slowly tilt your head toward the opposite shoulder and slightly backward while pressing on the point.
  4. Using tools: For hard-to-reach areas, a small ball (like a tennis or massage ball) placed against a wall or the floor can be very effective for targeted pressure.

💡 Important tips: Breathe deeply and calmly during these techniques to increase muscle oxygenation. Some discomfort is normal, but it should lessen as you continue. Applying heat and performing light stretching afterward can help the muscle relax further.

Where are the common trigger points located and what pain do they cause?

How to relieve muscle pain effectively?

Various therapeutic approaches (such as physiotherapy, massage therapy, and osteopathy) can help release muscular tension and reduce the effects of trigger points. Identifying and treating these areas can greatly enhance your comfort and overall quality of life.

Our team of qualified professionals is here to help you regain optimal well-being with personalized treatment techniques. Book an appointment today and free your body from pain!