Trigger points are hyperirritable spots in muscle tissue that cause pain and restrict range of motion. They often occur after an injury, overuse, or muscle strain. Releasing a trigger point can provide immediate relief and restore normal function.
What are trigger points?
Trigger points are tiny contraction knots that develop in a muscle or muscle fiber when it is injured or overworked. They are characterized by:
- A hypersensitive tender spot in the muscle
- Pain and stiffness in the muscle that often radiates to other areas
- Reduced range of motion due to the contracted knot
Trigger points cause pain in predictable patterns. For example, a trigger point in the upper trapezius muscle can cause neck pain and headache, while one in the gluteus medius can cause low back pain. Sometimes the source of pain is far from the trigger point itself.
What causes trigger points?
Trigger points have several possible causes:
- Acute injury – strains or tears to the muscle fibers during an accident, fall, or improper lifting
- Muscle overload – repetitive motions like typing, guitar playing, or sports movements
- Poor posture – slouching, forward head position causes constant low-grade contraction
- Nutritional deficiencies – lack of magnesium, vitamin D, B vitamins contributes
- Chronic stress – sustained high cortisol leads to muscle tension
In many cases, trigger points result from a combination of these factors over time. Activities that require prolonged repetitive motions are a very common cause.
Signs and symptoms of trigger points
The primary symptoms caused by trigger points include:
- A taut band or knot in the muscle that is painful to touch
- A twitch response when pressure is applied to the trigger point
- Radiating pain in predictable patterns from the trigger point
- Reduced range of motion and muscle weakness
- Muscle stiffness, restricted movement, and impaired coordination
Secondary symptoms often include fatigue, headache, dizziness, tingling or numbness, ear pain, and impaired proprioception. Trigger points can also lead to disturbed sleep.
What happens when a trigger point is released?
Releasing a trigger point causes an immediate easing of the constant tension and pain in the muscle. This provides rapid relief from many of the associated symptoms. Here is what typically happens:
- The taut band or knot softens and the muscle returns to a more neutral state
- Pain decreases dramatically in both the trigger point and radiating pain zones
- Range of motion is restored as the contracted fibers elongate
- Muscle strength improves as fibers return to normal length
- Neurological symptoms like tingling or numbness resolve
- Headaches, nausea, dizziness, and brain fog clear up
- Posture and coordination goes back to normal
Releasing a single trigger point can have widespread effects on pain and function. However, multiple trigger points often develop together, so it may take a few treatments to experience the full benefits.
Methods for releasing trigger points
There are several methods for releasing trigger points. A massage therapist or other healthcare provider can perform these techniques:
- Ischemic compression – Sustained pressure on the trigger point for 30-90 seconds using the fingers, elbow, or a tool. This stops blood flow and causes the fibers to relax.
- Trigger point release – A massage technique using fingers to isolate and release trigger points.
- Muscle energy technique – The patient voluntarily contracts the muscle opposite the trigger point which causes relaxation.
- Myofascial release – Uses gentle sustained pressure to release fascial restriction around the trigger point.
- Dry needling – Insertion of thin monopolar needles into trigger points to cause twitch response and release.
Self-treatment is also possible using massage tools like balls and rollers to apply pressure to the trigger point. Stretching and strengthening exercises may help resolve and prevent recurrence.
Results from releasing trigger points
Releasing trigger points can provide rapid relief from regional muscle pain and associated symptoms like headache or dizziness. Results include:
- Decreased pain and muscle tenderness
- Increased range of motion and flexibility
- Improved strength and coordination
- Restored muscle coordination and proprioception
- Elimination of tingling, numbness, and referred pain
- Clearer thinking and concentration
- Enhanced sleep quality
These changes occur because normal muscle length and mechanics are restored when trigger points are released. However, effects may be temporary if factors that caused trigger points are not addressed.
Duration of relief after releasing trigger points
The duration of relief after releasing a trigger point depends on several factors:
- Number of trigger points present – Relief may be shorter if multiple trigger points are still active
- Duration of the problem – Chronic long-standing trigger points may recur faster
- The technique used – Some methods may provide longer-lasting release
- Patient activities – Quick recurrence if activities that caused trigger points resume
- Home care – Self-massage, stretching helps prevent recurrence
Many patients experience immediate symptom relief, restored range of motion, and improved mobility following initial trigger point release. However some degree of muscle soreness is common for 24-48 hours afterwards as the tissue normalizes.
Ongoing relief depends on addressing perpetuating factors. With proper stretching, ergonomics, nutritional support, and stress management, the benefits of trigger point release can be long lasting.
Risks and side effects
Trigger point release is considered a very safe treatment with minimal risks or side effects. The most common side effects include:
- Mild to moderate muscle soreness for 1-2 days
- Bruising at the site of deep tissue techniques like dry needling
- Fatigue, headache, or dizziness as the nervous system recalibrates
- Skin irritation or rash from massage lubricants
More serious risks are very rare but could include:
- Spasms or strain from over-treatment of muscles
- Infection from needles in dry needling
- Nerve injury if excessive pressure is applied
To minimize side effects, proper assessment is essential to identify trigger points and select appropriate techniques. It is also important not to over-treat the area in early sessions. Gentle methods typically yield the best results with fewest adverse reactions.
How long do the benefits last?
For acute trigger points of recent onset, a single treatment session often resolves the problem if perpetuating factors are addressed. For long-standing chronic trigger points, a series of 4-6 treatments may be needed for full resolution.
Benefits can last for months with proper self-care to prevent recurrence. However, without changing contributing factors, trigger points tend to reform in the original location and cause renewed symptoms.
To sustain results long-term, it is important to:
- Perform muscle stretches and self-massage techniques regularly
- Use ergonomic equipment and modify activities that caused trigger points
- Maintain proper posture and body mechanics during work and activities
- Get enough rest, nutrients, hydration, magnesium, and vitamin D
- Manage stress levels with relaxation techniques
With awareness of triggers and proactive self-care, the benefits of trigger point release can be maintained over the long haul.
Can trigger points return after being released?
Yes, it is possible for trigger points to recur after being released, especially if contributing factors remain unaddressed. Common reasons for recurrence include:
- Resuming activities that overload and strain muscles
- Poor ergonomics at work or during sports and hobbies
- Failure to stretch and strengthen muscles effectively
- Nutritional deficiencies not corrected
- High levels of mental and physical stress
- An acute injury or trauma to the muscle
Massage and trigger point release provides temporary relief by restoring normal muscle length and mechanics. But chronic perpetuating factors must be managed to prevent recurrence long-term.
With postural awareness, balanced activity levels, and lifestyle modifications, released trigger points can remain inactive. But neglecting self-care may allow them to re-form.
Can trigger points be prevented from forming?
Yes, there are several ways to help prevent the formation of trigger points:
- Maintain good posture during work, driving, and daily activities
- Avoid overuse and overload of muscles through repetitive motions
- Take regular movement and stretch breaks if deskbound or sedentary
- Perform proper warm-up and cool-down when exercising
- Use orthotics and ergonomic equipment to reduce strain
- Get sufficient magnesium, vitamin D and B vitamins
- Control stress through relaxation techniques
- Get enough quality sleep to allow muscle repair
Proper conditioning through dynamic stretching and strengthening exercises for commonly affected muscles can also help prevent trigger points.
Being aware of postural habits and correcting inefficient movement patterns is key. Seeking treatment at the first sign of trigger points forming can prevent them from becoming entrenched.
Conclusion
In summary, releasing established trigger points provides rapid relief from regional and referred muscle pain. It restores normal muscle length and function. Benefits include decreased pain, increased range of motion, and resolution of numbness and tingling.
Results are often immediate but can be temporary without addressing contributing factors. Trigger points may recur if overload, poor posture and nutrition persist. Lasting benefits require lifestyle modifications to prevent reformation.
With proper self-care, released trigger points can remain inactive long-term. Awareness and proactive changes are the key to preventing chronic recurrence.