What is a Trigger Point?
You know the feeling – an achey or throbbing pain in your neck that doesn’t seem to go away. We’ve all experienced these painful knots in our muscles, but what exactly are they?
Physical therapists refer to these knots as trigger points. Here is what we know about them:
· A trigger point is a taut band of muscle – think of it as a small portion of the muscle that is ‘stuck’ in a contracted state.
· Trigger points are painful – they are sensitive to touch, and create dull, achy and diffuse pain that is pretty uncomfortable. The muscle that contains the trigger point will be painful when it is engaged and may also feel week. The pain can be felt right at the location of the trigger point or can be referred to other areas of the body. For example, the picture below shows how a trigger point in the upper trapezius muscle can cause a headache.
· Trigger points are typically caused by repetitive movements or sustained postures that overload or strain the muscle. Researchers believe that extra inflammatory chemicals in the area may contribute to the muscle’s ‘taut’ state. As a result, there is swelling, soreness, and extra sensitivity when you touch the ‘knot’ or trigger point that can refer to other areas of the body as previously mentioned.
· Due to these referral patterns, trigger point pain can sometimes be difficult to diagnose and can even be mistaken for nerve injuries. Check out how a trigger point in the gluteus minimus can mimic sciatica in the picture below. In the clinic, if we reproduce your symptoms by palpating a trigger point, it helps us to confirm that that the trigger point is a source of your pain. Trigger points can also be viewed with ultrasound.
So how do we treat these stubborn ‘tight’ spots in our muscles?
Luckily, muscles have great blood supply which make them pretty responsive to treatment! In physical therapy, we typically use manual trigger point release techniques or dry needling, and we also educate you on how to self-treat the areas at home. There are a lot of great and inexpensive tools that can help, such as a massage ball or Theracane. See the links to these products below.
· Lacross balls, tennis balls and foam rolls can also be helpful. Each will provide a different level of pressure which will change the intensity of the treatment. You can also manage the amount of pressure by leaning against the wall versus the floor.
Basically, using one of these tools, you will find the painful spot and maintain pressure for 30 seconds or longer until the area of the muscle begins to relax. The compression will improve the blood flow to the area to deliver the supplies the muscle fibers needs to disengage. We recommend spending about 5-10 min on the area every day or every other day depending on how sensitive and sore the area is afterwards. Often, you will feel immediate relief after working on the trigger point, although sometimes it can take several days of consistent treatment.
Trigger points are stubborn and will come back or persist if you don’t address their underlying cause. Why is the muscle getting overloaded to begin with? This may require some detective work or expertise. You may need to correct your posture, learn more efficient ways of moving, and build strength. Sometimes, other factors can also make someone more susceptible to developing trigger points. Stress is stress, whether it is specific stress to the muscle or more systemic sources of stress such as vitamin deficiencies, chronic issues with sleep, anxiety or depression. These factors would be especially important to consider if you notice more chronic and widespread issues with trigger points.
If you have any questions about trigger points and how to treat them, please contact us at 312-643-1555 or email us at [email protected]. Dynamic Physical Therapy Chicago is open for in person and telehealth visits at this time. Follow us on Instagram or Like us on Facebook for weekly exercise videos and tips.
