Muscle pain and tension are common ailments that can significantly impact daily life. Trigger point massage therapy offers a targeted approach to alleviate this discomfort by addressing specific knots or tight areas within the muscles. This article explores the benefits of trigger point massage, the techniques involved, and the tools that can be used to perform it effectively.
Understanding Trigger Points
Muscle tension often leads to the formation of trigger points, which are small, tight knots in the muscles that can cause significant pain and discomfort. These knots are sensitive and can cause significant pain or discomfort, often referring pain to other parts of the body. Trigger points don’t necessarily limit their damage to the knotted muscle-the trigger point might irritate the surrounding nerves, causing pain radiating to other body parts. For example, if you have a trigger point in your upper back, it may cause neck pain.
Trigger points develop all over your body’s muscles, tendons, and ligaments but are most common and most debilitating in your neck and back. They cause sharp pain and persistent soreness or throbbing sensation that might occur on and off or linger indefinitely.
Causes of Trigger Points
Trigger points are often caused by muscle overuse, injury, or stress, and they can contribute to a variety of musculoskeletal problems, such as headaches, neck pain, back pain, and even joint pain. According to Steve Jurch, Director of Allied Health Training at the Community College of Baltimore County, trigger points are typically caused by three types of muscle overload: acute, sustained, and repetitive.
One popular explanation for what causes trigger points involves the overuse of muscles, which can happen with repetitive activity like swinging a racket. But you don’t have to move for your muscles to be taxed. Sitting hunched over a computer for an extended period or sleeping in a certain position can also strain muscles, making them susceptible to these sore spots. Even stress can set up a muscle to develop a trigger point when muscles tighten.
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Types of Trigger Points
They can be classified into two types: active and latent. Active trigger points cause pain even when you’re not using the muscle.
Benefits of Trigger Point Massage
Trigger point massage therapy offers a wide range of benefits for individuals experiencing various types of musculoskeletal pain and dysfunction. By targeting and releasing specific trigger points, this therapy can provide significant relief and improve overall well-being.
Trigger point massages are a safe, effective, and non-invasive muscle pain treatment strategy.With pain relief comes other benefits, including:
- Improved circulation for tightly wound areas
- Improved mobility and posture
- Improved sleep quality
- Help with concentration and relaxation
- Reduced stress
Here are some key advantages:
Pain Reduction
Trigger point therapy’s most apparent benefit is alleviating muscle pain. Not only are trigger point massages an effective treatment plan, but they also allow you to forgo pain medication and avoid expensive and potentially risky surgical interventions. Trigger point therapy offers targeted relief, breaking down knots and easing muscle tension to restore mobility and comfort.
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Headache and Migraine Relief
Many headaches and migraines are associated with muscle tension. Trigger points in neck and upper back areas often cause headaches due to muscle tension, so trigger point therapy might be a more effective solution to your headaches than a dose of aspirin.
Enhanced Circulation
Trigger point therapy’s massage techniques can stimulate blood flow, promoting better circulation. When muscles are tense, circulation decreases, reducing blood flow to the area. This means less oxygen and nutrients are coming in and fewer waste products are being removed, which can contribute to pain. Massage stretches and relaxes tense muscles, which, in turn, improves circulation.
Postural Improvement
Knotted muscles in your back, neck, and shoulders may cause you to slouch, leading to noticeably poorer posture. Addressing trigger points helps correct muscle imbalances, which can contribute to better posture. Trigger point pressure release from massages won’t just end your muscle pain but will also help you get your posture back to normal.
Increased Flexibility and Range of Motion
No amount of yoga and Pilates can boost your flexibility if your muscles are stiff and painful. Trigger point massage therapy stretches out tight muscles, making it easier for you to accomplish daily physical tasks, achieve your fitness goals, and improve athletic performance. Tight muscles can also make it difficult to achieve a full range of motion. This can limit your flexibility and make it difficult to do certain activities.
Stress Reduction
Trigger point therapy induces relaxation, reduces stress, and promotes well-being. A typical stress response is to tense up. Some people clench their jaws. Others hike up their shoulders. These sustained contractions can set the stage for trigger points. Massage doesn’t just help release these contractions; it may also help you feel more relaxed overall, so you tense up less throughout the day. Stress can also worsen pain. While a massage isn’t likely to alleviate your stress for good, it can be a valuable tool to help you manage stress more effectively.
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Faster Recovery from Injuries
Trigger point therapy can help individuals recover faster from injuries by releasing muscle tension and improving circulation to the affected area.
Improved Sleep Quality
Pain can seep into every aspect of life, from disrupted sleep to impaired focus. When your muscles are tight, it can sap your energy levels. This is because the body has to work harder to compensate for the tightness. Tight muscles can also make it difficult to sleep. This is because they can cause pain and discomfort, making it difficult to fall asleep and stay asleep. Even a simple intervention like a trigger point massage can significantly enhance someone’s well-being by restoring function and reducing stress.
Trigger Point Therapy Techniques
Trigger Point Therapy works by targeting and releasing the specific trigger points that are contributing to an individual’s pain and dysfunction. During a trigger point massage, the practitioner applies direct pressure to a trigger point for 30 to 90 seconds to help release the tension. You may be asked to take deep breaths as they apply pressure. Once the pressure is released, the therapist will massage the area with long, light strokes to flush it out and aid in relaxation. The cycle repeats as often as needed on sore spots throughout the body. The therapy is typically performed by a trained healthcare professional, such as a physical therapist, chiropractor, or massage therapist, who uses their fingers, knuckles, or specialized tools to apply pressure and manipulate the trigger points.
Identification of Trigger Points
The healthcare professional will first locate the specific trigger points within the affected muscle groups. You want to search for areas where your muscle feels tight, stiff or you have a reduced range of motion. Normally, trigger points are sore spots that feel like a small marble under your skin. At Iler Method® Sports Massage, we focus on identifying and releasing these trigger points through specialized techniques, providing targeted relief and restoring normal muscle function. Iler Method incorporates trigger point therapy as a key component of its broader clinical massage strategy. Our evaluation includes a thorough Discovery Session encompassing a formal intake from the client, a walking discovery to identify asymmetries and an on-table pain assessment.
The Iler Method uses specialized fingertip and thumb techniques to locate and identify Trigger Points and Adhesions in and around the most painful spot.
Application of Pressure
Once the trigger points have been identified, the healthcare professional will apply direct pressure to the trigger point using their fingers, knuckles, or specialized tools, such as massage tools or dry needles. Using your fingers or thumbs, apply firm pressure to your trigger point for up to 90 seconds, massaging the area as firmly as you feel comfortable. You can also use foam rollers or massage balls to get a wider range of coverage.
Iler Method Tools:
- The elbow is one of the more versatile manual therapy tools.
- The open palm is a tool underutilized by most therapy modalities.
- Knuckles deliver a good amount of pressure per square inch.
- The thumb-over-thumb technique multiplies the amount of pressure possible. It is a precise tool that can generate much downward pressure.
- This technique multiplies the amount of pressure applied.
- This tool effectively assesses and addresses even the finest trigger points, adhesions, and spaces between muscles.
The duration of pressure applied to a trigger point during Trigger Point Therapy can vary depending on factors such as the individual’s tolerance, the severity of the trigger point, and the specific technique used.
Communication is Key
However, both Donnelly and Jurch agree that while doing this work, clearly communicating with your clients is imperative, as they may experience some pain and you need to be able to adjust pressure when necessary. “Unlike a relaxing massage, trigger point therapy can be uncomfortable to receive, especially while applying the direct pressure on the trigger point,” Donnelly says.
Jurch shoots for a seven out of 10 on a client’s pain scale, cautioning that massage therapists don’t want to be too aggressive with this work and cause irritation to the tissue. So, while you are used to checking in with clients during a massage therapy session, doing so more frequently may be necessary when doing trigger point work. “What may be just fine in one area might be intolerable in another,” Donnelly explains.
Self-Massage Techniques
If you’re feeling a knot after a long day, say, on the computer, you don’t have to wait to schedule an appointment for a massage. You can try self-massage to relieve the pain and tightness. Here’s how:
- Find the tight spot (it often feels like a marble) and apply pressure with your thumb or finger.
- Press firmly for 30 to 90 seconds, taking deep breaths.
- Repeat for three to five minutes.
Trigger Point Massage Tools
There are many different types of trigger point therapy tools. The benefit of using these huge sphere-like wonders is that they create space within our body by increasing circulation, which in turn helps release any tension hidden inside our bodies' crevices or nooks, where there may have been any discomfort. This post is focused on how to use a trigger point ball, which you may have heard of as a “pressure point ball”. You can use a tennis ball if you don’t have access to trigger point balls. I would recommend lacrosse ball therapy as another option for these techniques; however, it might not be enough for certain parts of your body and those are where the harder types come into play.
For hard-to-reach spots, like in your back, you can lie on a tennis ball to apply pressure. Some people find that making circular motions as you apply pressure is helpful. Remember that any discomfort or pain as you press should not exceed a level that’s acceptable for you. A massage therapist or physical therapist can help you to locate trigger points and guide you in the most effective ways to perform self-massage.
Massage Balls
A trigger ball can be a great way to massage the muscles in your feet and legs. For your feet, you may even be able to use a golf ball. These are at the more extreme end of hardness, as compared to the soft trigger point therapy tennis balls. They won't work well for other muscle groups apart from feet.
How to use a Massage ball?1. Place the trigger point handheld massage ball in the center of your neck (lie on it).
- Start gently by turning your head from side to side.
- Find a wall corner, or work with a partner.
- Bend forward at your hips, and put the ball on top of the shoulder, right by your neck.
- Apply pressure by pushing into the wall or your partner’s hand and moving gently from side to side.
Chest Muscles:Chest muscles are often very tight, which we may not realize. Many people feel pain and tenderness across the back of their shoulders. So, just give them a go, and you may find that this is much more effective than digging into those shoulder muscles. Try putting it a bit lower than halfway down your back or move it around until you find a tender area. Slowly bring your knee in towards your chest to increase the pressure.
Foam Rollers
You can also use foam rollers or massage balls to get a wider range of coverage.
Is Trigger Point Therapy Right for You?
Trigger Point Therapy is a versatile and effective treatment option for individuals experiencing a variety of musculoskeletal pain and dysfunction. If you are experiencing localized muscle pain, referred pain, decreased range of motion, muscle weakness or instability, or have a history of injury or overuse, you may be a suitable candidate for Trigger Point Therapy.
When to Seek Professional Help
If you’re interested in exploring Trigger Point Therapy as a solution for your musculoskeletal pain and dysfunction, we recommend scheduling a consultation with a licensed and experienced healthcare provider in your area. They can assess your condition, develop a personalized treatment plan, and guide you through the process to ensure you receive the best possible results.
Working with a massage therapist not only ensures safety, but also allows you to address deeper, interconnected issues, particularly when trigger points stem from chronic conditions or repetitive strain,” says Dr. Adams. Additionally, we all experience pain differently. What you think might be a trigger point could potentially be some other underlying cause of pain. If you’re experiencing any chronic pain beyond a few days or weeks, you should see a healthcare provider for a diagnosis.
Precautions and Contraindications
Trigger-point therapy is safe when administered by a qualified practitioner. However, safety is subjective and can vary for each individual. You should listen to your body and trust your intuition when getting bodywork.
Trigger point massage may not be appropriate if you recently had surgery or an injury, have been sick, take blood thinners or cortisone treatments, or have osteoporosis, rheumatoid arthritis, advanced degenerative joint disease, blood clots/deep vein thrombosis, or advanced diabetes. Talk to your doctor if you have any of these conditions or other concerns before getting a trigger point massage. And always let your massage therapist or physical therapist know about any health problems you have.
Lifestyle Adjustments to Support Trigger Point Relief
After each mini-massage, your muscles should feel looser. Over time, regular trigger point massages can help bring longer-lasting relief. But also think about what you can change in your environment to make your muscles happier. Could a better desk chair help your aches and pains? Can you take breaks to stretch or exercise throughout the day?
The Importance of Movement and Hydration
There are plenty of other ways to get rid of muscle knots when you look at it from a holistic level. Drinking water, for example, improves muscle movement. The right movement and stretching plan can ease and prevent trigger points, and adding massage to the equation can help.
Stress Management
Finding ways to reduce stress in other areas of your life also helps improve the way stress sits in your body.
Sleep Support
Constantly waking up with a crick in your neck or a knot in your back? To prevent trigger points from developing overnight, make sure your body is supported as you sleep.If you wake in the middle of the night or morning with any discomfort, you might consider making a few sleeping adjustments. A pillow that supports the curve of your neck so it’s in line with your spine works well for many people. If you’re a side sleeper, you could try placing a pillow between your knees. If you sleep on your back, consider using a pillow under your legs to help you get a restful night of sleep. “Pillows can support muscles, so they aren’t working for the seven to eight hours that you’re in bed,” says Dr. Walter. “This can minimize the incidence of trigger points in the morning.”