Trigger points are small areas in the muscles that become painful as a result of tension, injury or chronic stress. They are areas of muscle tension, leading to pain that radiates to other parts of the body. Although they are often ignored, their impact on our wellbeing and daily functioning can be huge. What are trigger points and how can they be effectively treated? What treatment methods can be used to get rid of them?
What are trigger points?
Trigger points are areas in the muscles that have become hypersensitive to stimuli. They often develop as a result of excessive muscle tension, stress, prolonged sitting or poor posture. When a trigger point develops in one muscle, it can cause localised pain that often radiates to other areas, even distant parts of the body. The pain associated with trigger points can resemble that of inflammation or muscle pain. However, its cause is quite different.
Trigger points are caused by micro-injuries to muscles, which can be the result of overload, prolonged stress or repetitive movements. Often, we do not realise that they are responsible for our pain.
Symptoms associated with trigger points
The most common symptom indicating the presence of trigger points is pain in the muscles, which can radiate to different areas of the body. Many people complain of chronic neck, back or shoulder pain as a result of tension in the muscles caused by trigger points. Often the pain is felt in areas far from the actual trigger point, which can make diagnosis difficult.
Other symptoms associated with trigger points include:
- Mobility difficulties: Due to pain associated with trigger points, movement may be restricted and full function of the muscle impaired.
- Radiating pain: The pain does not always occur at the site of the point itself, and often radiates to other parts of the body, which can be confusing for diagnosis.
- Muscle stiffness and weakness: Trigger points can cause muscles to become stiff and weak, leading to a restricted range of movement.
What are the causes of trigger points?
Trigger points are caused by several factors that lead to excessive tension in the muscles. Here are the most common of these:
Frequent and intense muscle strain, such as from prolonged physical or sedentary work, can lead to trigger points. The body responds to the overload by contracting the muscle, resulting in pain and tension. Another example is stress. Chronic stress is one of the main contributors to trigger points. Stress results in muscle tension, which can lead to muscle overload and trigger points.
Incorrect posture when sitting, standing or walking can lead to an uneven distribution of tension in the muscles, which promotes trigger points. This is often a problem for people working at a computer for long hours.
The last cause often cited is trauma. In this case, trigger points, are the result of compensation, which leads to chronic pain.
Treatment of trigger points
Trigger points are ailments that can be treated in various ways. There are several methods that can help reduce pain and muscle tension.
- Therapeutic massage: Massage is one of the most effective methods of treating trigger points. Manual therapy, performed by a qualified physiotherapist, involves massaging and applying pressure to trigger points, which helps to relax tight muscles and reduce pain.
- Dry needling therapy: This is a technique that involves inserting thin needles into trigger point areas to relax the muscles. Although it may cause some discomfort, it is an effective method of treating trigger points, especially in cases of chronic pain.
- Stretching and exercises: Stretching regularly and performing appropriate physical exercises help to reduce muscle tension and reduce the risk of trigger points. It is worth incorporating exercises that strengthen and improve muscle flexibility into your routine.
- Kinesiotaping: This technique, which involves the application of special tapes, helps reduce muscle tension and improves blood circulation in the area where trigger points occur. Kinesiotaping can be used as a complement to other therapies.
Trigger points - how to prevent them?
To prevent trigger points, it is worth introducing a few healthy habits:
- Regular breaks: Working at a desk for long periods of time can promote trigger points. It is worth taking regular breaks to stretch the body and reduce muscle tension.
- Ergonomic posture: Maintaining correct posture, both at work and during daily activities, is key to maintaining healthy muscles and avoiding trigger points.
- Physical activity: Regular physical exercise, such as yoga, Pilates or strength training, helps to maintain muscle flexibility and prevent the formation of trigger points.
Trigger points are a common problem that can affect daily life. With the right diagnosis and therapies, such as massage, needle therapy or exercise, it is possible to treat them effectively and prevent the formation of new trigger points. By taking care of muscle health, we reduce the risk of chronic pain and improve our quality of life.
