Trigger Points Explained

By Ilona Logan, RMT

Have you ever felt a tight knot in your muscle that just won’t go away, no matter how much you stretch or massage it? That’s likely a trigger point—a small, tight area within a muscle that can cause pain locally or refer pain to another part of the body. As a Registered Massage Therapist, I work with these all the time. Understanding what trigger points are—and how they affect your body—can help you take better care of your muscles and prevent chronic pain.

What Are Trigger Points?

Trigger points are essentially hyperirritable spots in a tight band of skeletal muscle. They form when muscles are overused, injured, or stressed. The muscle fibers become shortened and locked in a contracted state, which reduces blood flow and leads to tenderness, aching, or even sharp pain. There are two main types of trigger points:

• Active Trigger Points: These cause pain without being touched and often refer pain to other areas.

• Latent Trigger Points: These don’t hurt unless pressure is applied, but they can restrict movement and weaken the muscle over time.

Common Causes

Trigger points can develop for several reasons:

• Repetitive strain or overuse

• Poor posture or body mechanics

• Injury or trauma

• Stress and tension

• Nutritional deficiencies or dehydration

What Do They Feel Like?

You might notice:

• A tender knot or lump in a muscle

• Pain when pressing on the spot

• Referred pain (e.g., a neck trigger point causing headaches)

• Limited range of motion

• Muscle weakness or stiffness

How Massage Therapy Helps

As a therapist, I use a combination of deep tissue massage, trigger point therapy, and stretching techniques to release these knots. Releasing a trigger point can cause a noticeable drop in pain and improve movement right away. Massage increases circulation, brings oxygen and nutrients to the area, and helps flush out metabolic waste that builds up in tight muscles. Clients often say they feel “lighter” or “looser” after treatment.

Self-Care Tips

Between sessions, here are some ways you can manage or prevent trigger points:

• Stay hydrated

• Use heat therapy to relax tight muscles

• Stretch regularly

• Practice good posture

• Avoid sitting or standing in one position too long

• Try gentle foam rolling or a massage ball

Final Thoughts

Trigger points are common, and they don’t have to control your life. With proper treatment and ongoing self-care, you can manage them effectively. If you’re struggling with nagging muscle pain, consider booking a massage—it could be just what your body needs!