Have you ever felt a tight knot in your neck, shoulders, or back — the kind that aches, feels deep, and just won’t go away?
That’s likely a trigger point — a common cause of muscle pain and stiffness. Let’s explore what they are, why they form, and how you can get relief.
🎯 What Is a Trigger Point?
A trigger point is a small, tight spot in your muscle — often called a "knot." It’s usually sore when you press on it and may cause pain in other areas. This is known as referred pain.
For example:
A trigger point in your upper shoulder might cause pain up the neck or even into your head.
🧠 Why Do Trigger Points Happen?
Trigger points form when part of a muscle stays stuck in a contracted (tight) state for too long. That area doesn't get enough blood or oxygen, and waste builds up — making it sensitive and sore.
Common causes:
- Poor posture (like hunching at a desk)
- Repetitive movements (typing, lifting, texting)
- Overuse during exercise
- Lack of movement (sitting too long)
- Emotional stress or tension
- Injuries or trauma
🔁 Types of Trigger Points
There are two main types:
- Active trigger points: These hurt even when you're resting. They often cause pain in other places too.
- Latent trigger points: These don’t hurt unless you press on them, but they can still cause stiffness, weakness, or reduced movement.
🎯 How Do They Feel?
You might notice:
- A tender spot or bump under the skin
- Pain that spreads when you press on it
- A deep, dull ache
- Muscle tightness or tension
- A little "jump" or twitch when pressing the spot (this is normal!)
👐 How Can You Treat Trigger Points?
Here are a few helpful ways to release or reduce them:
Professional help:
- Trigger point massage: Firm, focused pressure to help the knot release
- Myofascial release: Gentle stretching of the connective tissue
- Dry needling (done by trained therapists): A small needle is inserted into the trigger point to help it relax
Self-care at home:
- Use a foam roller or massage ball on tight spots
- Apply a warm compress to relax the muscle
- Do gentle stretches
- Stay hydrated — muscles love water!
🚫 What to Avoid
- Don’t ignore it: Untreated trigger points can affect posture and movement
- Don’t push too hard: Pressing too deeply can irritate the muscle
- Don’t rely only on stretching: Stretching alone might not release the knot — it may need direct pressure too
🗺️ Where Are Trigger Points Common?
Some of the most frequent spots include:
- Neck and upper shoulders
- Lower back
- Glutes and hips
- Thighs and calves
- Jaw (especially if you clench your teeth)
🧘 Final Thoughts
Trigger points are like your muscles waving a little red flag — saying, “I’m stuck, help me out!”
The good news? With the right care — whether through massage, movement, or simple self-care — those tight, painful spots can soften and go away.
If you’ve ever found a spot that feels “so good” when pressed, you’ve likely found a trigger point.