Are you one of the many people suffering from chronic neck tension or headaches? It might surprise you to know that your pain could be stemming from specific trigger points in the neck and shoulders. These small, tight muscle knots can wreak havoc, radiating discomfort to other areas of the body and leading to persistent headaches and neck stiffness.
Let’s dive deeper into how these trigger points, particularly in the trapezius (traps), scalenes, occiputs, and sternocleidomastoid (SCM) muscles, contribute to pain—and how a targeted sports massage combined with a personalised exercise routine can offer lasting relief.
Understanding Trigger Points and Pain Referral Patterns
Trigger points are hyper-irritable spots within muscle tissue that can cause local and referred pain. When they are activated, these points can send pain signals to other areas of the body, leading to widespread discomfort. Here’s how each of these neck muscles plays a role:
1. Trapezius (Traps)
The trapezius muscle runs from the base of your skull, down your neck, across your shoulders, and into your upper back. Trigger points in the traps can refer pain to the:
Base of the skull
Side of the head
Behind the eyes
This is why tension in the trapezius is a common culprit in tension headaches and that "tight shoulder" feeling many people experience after long hours at a desk or intense workouts.
2. Scalenes
These muscles are located on the sides of your neck, attaching the cervical spine to the upper ribs. Trigger points here can refer pain to:
The front of the shoulder
The upper arm
The chest
Along the shoulder blade
Scalene trigger points can also cause a "choking" sensation or even mimic symptoms of carpal tunnel syndrome, making these muscles a hidden source of many common pains.
3. Occiputs
The occiput muscles are located at the base of the skull and play a crucial role in head and neck movement. Trigger points in these muscles can radiate pain to the:
Back of the head
Across the top of the skull
Even into the forehead
This is a major cause of cervicogenic headaches—headaches originating from the neck.
4. Sternocleidomastoid (SCM)
The SCM muscle extends from behind the ear down to the collarbone. While it plays an important role in rotating and flexing the neck, when its trigger points are activated, it can refer pain to:
The front of the head (forehead and around the eyes)
Behind the ears
In the jaw
In some cases, SCM trigger points can also contribute to dizziness and balance problems, further complicating their effects.
How Sports/ deep tissue Massage Can Help
A sports massage isn’t just about relaxation; it’s about targeting specific muscle groups and releasing tension from trigger points. By applying deep, focused pressure to these areas, a skilled therapist can deactivate these trigger points and help:
Release muscle tightness and adhesions
Improve blood flow to the affected areas
Reduce inflammation and pain
Restore proper movement and alignment
The Benefits of an Individualised Exercise Routine
Massage alone, while powerful, is only part of the solution. An individualised exercise routine that focuses on strengthening and stretching the neck, shoulders, and upper back muscles can prevent trigger points from forming in the future. Your therapist may suggest exercises such as:
Neck stretches to lengthen tight muscles
Strengthening exercises for postural muscles to improve alignment
Postural adjustments to prevent further tension from building up
Regular stretching and mobility work are key to maintaining balance in these muscle groups, ensuring long-term relief and preventing those trigger points from reactivating.
Get Relief Today
Neck tension and headaches don’t have to be a part of your daily life. With a targeted sports massage and a personalised exercise plan, you can tackle these pesky trigger points head-on and start living pain-free. Book a session today and let us help you identify the underlying issues, work through the tension, and develop a routine that keeps your neck and head happy!
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