Trigger points: find the knot, fix the pain

Think a tiny spot in your muscle can wreck your day? It can. Trigger points are tight, tender spots inside muscle that often cause pain elsewhere—your neck knot might send pain into your shoulder blade or head. This page gives practical ways to spot them, simple self-release moves you can try right now, and clear signs you should see a pro.

How to spot and test a trigger point

Start by pressing along sore muscles—common places are the neck, upper traps, shoulder blade area, low back, glutes and calves. A trigger point feels like a firm pea or rope under your fingers and often makes pain jump to another spot when pressed. If pressing one spot reproduces a pain you normally feel, you probably found a trigger point. Check both sides; imbalances are common.

Quick test: press steadily for 10–30 seconds. If the pain eases after you release, you likely treated a true trigger point. If pain shoots down your leg with numbness or weakness, stop and see a medical provider—those are red flags.

Simple self-release moves that work

Use a lacrosse ball, tennis ball, or your thumb. Place the ball between your back and a wall, or the floor for glutes. Find the tender spot, hold steady pressure for 20–40 seconds, and breathe slowly. You should feel pressure and sometimes a dull ache—sharp, shooting pain is a signal to ease off. Follow the pressure with a gentle stretch of the muscle and 3–5 slow repetitions of movement through the range (for example, shoulder circles after working a trap knot).

Other practical options: foam-rolling big muscles, slow eccentric exercises, and heat for 10–15 minutes before self-massage to relax tissue. Try topical heat rubs if you tolerate them. Don’t overdo it—short regular sessions beat one brutal attempt.

How often? Daily short sessions for 1–2 weeks often help. Chronic knots may need repeated work plus strengthening and posture fixes to keep them from coming back.

When a professional helps: ask for therapists who list trigger point therapy, myofascial release, sports massage, or structural work like Rolfing or Hellerwork. Tell them where the pain refers to and what makes it worse. A good therapist will combine pressure techniques with movement, stretches, and homework you can do at home.

Warnings and when to see a doctor: skip deep pressure if you have blood-clotting issues, recent surgery, infection, or an implanted device. See a doctor if you get numbness, muscle weakness, sudden severe pain, fever, or swelling that’s out of proportion.

Trigger points are common, annoying, and often fixable. With a few careful moves, better posture, and the right therapist, most people get lasting relief without drama. Try the simple steps here, track what helps, and reach out to a trained practitioner if pain persists or worsens.