A trigger point is a palpably hardened, tender spot in a muscle whose pain is often felt somewhere else. You can treat such points yourself with steady pressure from your fingers, a ball or a massager, usually for 30 to 90 seconds per point. However, researchers disagree on how reliably trigger points can be felt at all. If pain persists, have the cause checked by a doctor.
What is a trigger point?
The term describes a small, hardened spot in a tense band of muscle. Pressing on it hurts noticeably, and the pain often radiates to another region. A point in the upper trapezius muscle, for example, can cause a headache at the temple, and one in the buttock muscles a pulling sensation into the leg. This radiation is the reason for the name: the point "triggers" pain somewhere else.
Specialists distinguish between active trigger points, which cause symptoms even without pressure, and latent ones, which only become noticeable when pressed. The condition is called myofascial pain syndrome.
What research says
Trigger points are widely used in physiotherapy, but scientifically they are disputed. A systematic review examined how well examiners find trigger points by palpation. The result: agreement between different examiners varied widely. Tenderness and referred pain were recognised with reasonable agreement, the hardened band and the typical twitch of the muscle hardly at all. The authors therefore do not currently consider palpation a reliable test.
For everyday life, this means: a painful spot in the muscle is real, even if the exact explanation is open. Many people find pressure on such spots relieving. A Cochrane review of neck massage found weak evidence that a combination of pressure on the point followed by stretching may relieve pain better in the short term than either technique alone.
Releasing trigger points yourself: step by step
- Find the point: Slowly feel along the tense muscle. You are looking for a spot that is clearly more sensitive than its surroundings and feels slightly firmer.
- Build up pressure: Press with your thumb, fingertips or a ball firmly enough that it is about a five to seven on a scale of zero to ten. Noticeable, but easy to bear.
- Hold and breathe: Hold the pressure for 30 to 90 seconds and keep breathing calmly. The pain usually eases under the pressure.
- Stretch: Then gently stretch the muscle for about 20 to 30 seconds.
- Move: Afterwards, move the area loosely so that the muscles do not fall back into their old tension.
Two to three rounds a day are enough. If the point becomes more sensitive each time instead of calmer, leave it alone for a few days.
Tools
Ball and wall
A tennis ball or a firm massage ball between your back and a wall reaches spots on the shoulder blade that you cannot manage with your hands. You control the pressure by leaning in more or less.
Massage gun
A massage gun with a small, round head is suitable for larger muscles in the back, buttocks and legs. Use a low setting and do not hold the device on one spot for longer than about a minute. You will find models under Massage guns.
Neck massager and massage cushion
For points between the neck and shoulder, neck massagers and massage cushions with rotating heads are suitable. They work over a wider area than a thumb or a gun and are designed for the evening on the sofa.
Typical spots
- Upper trapezius: between the neck and the top of the shoulder, often radiating to the temple.
- Shoulder blade muscles: at the inner edge of the shoulder blade, easy to reach with a ball and a wall.
- Jaw muscle: on the cheek, often with teeth grinding. A separate guide on this will follow.
- Buttock muscles: radiating into the thigh or groin.
- Calf: common in runners.
Background on fascia and pressure massage is in Fascia: what it is and what massage does.
When you should leave it
Do not press on areas with redness, swelling, bruising, varicose veins or open wounds. A pulling sensation into the leg with numbness or weakness, pain after an accident, fever or pain at night belong in a doctor's hands, not under your thumb. The same applies if you take blood-thinning medication.
Frequently asked questions
How long does it take for a trigger point to go away?
Some points calm down after one or two sessions, others need a few weeks. It is important to change the cause as well, such as long periods of sitting or one-sided strain.
Is it normal for the pain to radiate?
Yes, that is typical of trigger points. But if the radiation comes with numbness, tingling or weakness, have it checked.
Can a massage chair release trigger points?
A massage chair works over a wide area and with fixed programmes. It loosens the muscles well, but hits a single point less precisely than a thumb or a ball. You can try it out at the NAIPO Relax Lounge in Hamburg.
Sources
- Lucas N, Macaskill P, Irwig L et al. (2009): Reliability of physical examination for diagnosis of myofascial trigger points: a systematic review of the literature. Clinical Journal of Pain. doi:10.1097/AJP.0b013e31817e13b6
- Patel KC, Gross A, Graham N et al. (2012): Massage for mechanical neck disorders. Cochrane Database of Systematic Reviews. doi:10.1002/14651858.CD004871.pub4
This article does not replace medical advice.
Written by NAIPO Editorial Team · Massage & Product Experts from Hamburg
Product experts, service technicians, and massage enthusiasts at Alsterwell GmbH — specializing in massage technology for over a decade, with our own workshop and showrooms for test sitting.
Fact-checked by David Eberst · Co-founder of NAIPO
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