Trigger Point Therapy: Targeted Relief for Muscle Knots and Pain

Trigger point therapy is a specialized massage technique that addresses myofascial trigger points - hyperirritable spots in muscle tissue that cause pain in other parts of the body. This targeted approach provides relief for chronic pain patterns that often don't respond to general massage.

What Are Trigger Points?

Trigger points are tight, tender spots in muscle tissue that cause pain both locally and in other areas (referred pain). They feel like knots or nodules and can restrict movement, cause weakness, and create persistent discomfort.

The Science of Trigger Points

Myofascial Trigger Points: Taut bands of muscle fibers that remain in a contracted state

Energy Crisis Hypothesis: Sustained muscle contraction cuts off blood flow, creating a localized energy crisis that perpetuates the contraction

Referred Pain Patterns: Trigger points send pain signals to predictable, specific areas away from the trigger point location

Latent vs. Active:

Active trigger points: Cause pain at rest and with movement
Latent trigger points: Only painful when pressed but can still restrict movement

Common Trigger Point Locations and Referred Pain

Upper Back and Shoulders

Upper Trapezius: Most common trigger point location

Causes: Stress, desk work, poor posture
Referred pain: Neck, temples, jaw, base of skull

**Levator Scapulae**: "Stiff neck" trigger point

Causes: Looking up repeatedly, sleeping awkwardly
Referred pain: Neck angle, shoulder blade border

**Rhomboids**: Between shoulder blades

Causes: Rounded shoulders, computer work
Referred pain: Along inner border of shoulder blade

Neck and Head

Suboccipital Muscles: Base of skull

Causes: Forward head posture, reading, phone use
Referred pain: Tension headaches, behind eyes

**Sternocleidomastoid (SCM)**: Sides of neck

Causes: Whiplash, turning head repeatedly
Referred pain: Ear, eye, forehead, dizziness

**Masseter**: Jaw muscle

Causes: Teeth grinding, jaw clenching, stress
Referred pain: Teeth, temples, ears

Lower Back and Hips

Quadratus Lumborum (QL): Deep lower back

Causes: Sitting, poor lifting mechanics
Referred pain: Lower back, hip, buttock

**Piriformis**: Deep buttock muscle

Causes: Prolonged sitting, running
Referred pain: Sciatic-like pain down leg

**Gluteus Medius**: Side of hip

Causes: Limping, running, standing on one leg
Referred pain: Lower back, hip, down leg

Trigger Point Therapy Techniques

Direct Pressure (Ischemic Compression)

Method: Sustained pressure applied directly to trigger point

Duration: 30-90 seconds or until trigger point releases

Sensation: Initially painful, gradually decreasing as trigger point releases

Tools: Thumbs, fingers, elbows, or trigger point tools

Trigger Point Release

Compression: Pressure applied to trigger point

Stretch: Muscle gently lengthened while maintaining pressure

Release: Pressure gradually released as muscle softens

Spray and Stretch

Cooling: Vapocoolant spray applied to skin

Stretch: Muscle passively stretched

Result: Reduced pain, improved range of motion

Dry Needling

Method: Thin filament needles inserted directly into trigger points

Note: Performed by specifically trained practitioners (physical therapists, acupuncturists)

Different from: Traditional acupuncture (different theory and point locations)

Benefits of Trigger Point Therapy

Pain Relief

Immediate: Many people experience immediate pain reduction when trigger points release

Lasting: Addressing underlying trigger points provides longer-term relief than symptom-only treatment

Referred Pain: Eliminates pain in areas far from the actual problem source

Chronic Pain: Effective for persistent pain that hasn't responded to other treatments

Improved Function

Range of Motion: Releasing trigger points restores normal muscle length and joint mobility

Strength: Muscle strength improves once trigger points are inactivated

Posture: Better muscle function supports improved postural alignment

Athletic Performance: Enhanced muscle function and reduced pain improve athletic capacity

Specific Conditions Treated

Tension Headaches: Trigger points in neck, jaw, and upper back
TMJ Disorders: Masseter and pterygoid trigger points
Frozen Shoulder: Trigger points restricting shoulder movement
Tennis/Golf Elbow: Forearm trigger points
Sciatica-like Pain: Piriformis and gluteal trigger points
Plantar Fasciitis: Calf trigger points referring to foot
Carpal Tunnel Symptoms: Forearm and hand trigger points

What to Expect During Trigger Point Therapy

Assessment

Pain History: Discussion of pain patterns, onset, aggravating factors

Movement Testing: Assessing range of motion and strength

Palpation: Therapist feels for taut bands and trigger points

Referral Patterns: Identifying which trigger points match your pain patterns

During Treatment

Positioning: You'll be positioned to access trigger points while keeping muscles relaxed

Pressure Application: Therapist applies sustained pressure to identified trigger points

Pain Level: Expect 5-7 out of 10 pain - "hurts good" rather than intolerable

Communication: Tell your therapist about pain level, sensations, referred pain

Breathing: Deep breathing helps trigger points release

Duration: Individual trigger points worked for 30-90 seconds; full session 30-60 minutes

The Release Sensation

When trigger points release, you may feel:

Sudden softening of the knot
"Good pain" that decreases
Warmth or tingling in the area
Referred pain temporarily increasing then decreasing
Relief and improved movement

After Treatment

Soreness: Expect muscle soreness for 24-48 hours (like post-workout soreness)

Hydration: Drink extra water to flush metabolic waste

Gentle Movement: Light stretching and movement support recovery

Ice or Heat: Ice if inflamed, heat after 24 hours

Avoid Aggravating Activities: Rest the area for 24 hours

Trigger Point Therapy vs. Other Modalities

Trigger Point vs. Deep Tissue Massage

Trigger Point: Targets specific trigger points with sustained pressure

Deep Tissue: Broader work on muscle layers with various techniques

Both Can Include: Trigger point work is often incorporated into deep tissue massage

Trigger Point vs. Acupressure

Trigger Point: Based on myofascial trigger point maps and referred pain patterns

Acupressure: Based on Traditional Chinese Medicine meridian points

Different Theory: Though some points may overlap geographically

Trigger Point vs. Swedish Massage

Trigger Point: Clinical, focused on specific problem areas

Swedish: Full-body relaxation with flowing strokes

Can Combine: Many sessions include both approaches

Self-Care for Trigger Points

Tools for Self-Treatment

Tennis Ball: Placed between body and wall for pressure

Lacrosse Ball: Firmer than tennis ball for deeper work

Foam Roller: For larger muscle groups

Theracane: S-shaped tool for reaching back trigger points

Massage Balls: Various densities for different areas

Self-Treatment Guidelines

Start Gently: Begin with light pressure, increase gradually

Breathe: Deep breathing enhances trigger point release

Hold 30-60 Seconds: Sustained pressure until trigger point softens

Don't Overdo: 1-2 sessions daily maximum per trigger point

Stretch After: Gentle stretching post-treatment

Hydrate: Drink water after self-treatment

Common Self-Treatment Positions

Upper Trapezius: Tennis ball between shoulder and wall

Piriformis: Sit on tennis ball placed under buttock

IT Band: Side-lying on foam roller

Upper Back: Two tennis balls in sock, lying on floor

Preventing Trigger Point Formation

Posture Awareness

Ergonomic workstation setup
Regular position changes
Phone and computer screen at eye level
Proper sleeping position

Regular Movement

Stretching breaks every hour
Varied physical activity
Strengthening weak muscles
Avoiding repetitive strain

Stress Management

Trigger points often form with chronic stress
Relaxation practices reduce muscle tension
Adequate sleep supports muscle recovery
Mindfulness reduces unconscious muscle clenching

Proper Exercise

Gradual progression in training
Adequate warm-up and cool-down
Address muscle imbalances
Cross-training to vary muscle use

Frequency Recommendations

Acute Pain: 2-3 times weekly until pain resolves

Chronic Trigger Points: Weekly for 4-8 weeks, then bi-weekly

Maintenance: Monthly to prevent recurrence

Athletic Training: Bi-weekly during intense training

Preventive Care: Monthly or quarterly

Finding a Qualified Trigger Point Therapist

Look for practitioners with:

CAMTC Certification: California Massage Therapy Council license

Specialized Training: Specific education in trigger point therapy (not just general massage training)

Anatomy Knowledge: Understanding of muscle anatomy and referred pain patterns

Assessment Skills: Ability to identify and map trigger points accurately

Clear Communication: Explains what they're doing and expected outcomes

Appropriate Pressure: Can modulate pressure based on your feedback

At Just What You Knead, our licensed therapists have advanced training in trigger point therapy and myofascial release techniques.

Complementary Therapies

Trigger point therapy works well with:

Deep Tissue Massage: Comprehensive muscle work

Stretching: Maintains muscle length after trigger point release

Strengthening: Addresses muscle imbalances

Physical Therapy: Corrects movement patterns

Acupuncture: May enhance results

Chiropractic: Addresses joint mobility

Book Your Trigger Point Therapy Session in Santa Monica

Experience targeted relief from chronic pain, muscle knots, and restricted movement. Our licensed therapists specialize in identifying and releasing trigger points for lasting pain relief.

Schedule your trigger point therapy online or call (310) 310-2192 today.

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Located at 1114 6th Street in Santa Monica. Serving clients throughout Santa Monica, West LA, Brentwood, Pacific Palisades, Venice Beach, and Mar Vista. Open 7 days, 9 AM to 9 PM.