Understanding Trigger Point Therapy for Myofascial Pain

If you've ever had a persistent ache that feels like it's deep in your muscles, or experienced mysterious referred pain that doesn’t seem to match up with any recent injury, you might be dealing with trigger points. These are small but mighty sources of discomfort—and thankfully, treatable.

Drawing from Donna Finando’s The Practice of Informed Touch, let’s break down what trigger points are, why they matter, and how we can help ease the pain they cause.

What is a Trigger Point?

A trigger point is a hyperirritable spot in a tight band of skeletal muscle or fascia. It feels like a small knot and is often tender to the touch. These points can cause local pain or refer pain to other areas of the body—leading many people to chase symptoms rather than the root cause.

In Finando’s words, these points are “neurologically active,” meaning they disrupt normal muscle function and nervous system communication, contributing to widespread tension or dysfunction.

Symptoms of Trigger Points

Trigger points can present in a variety of ways, making them tricky to identify without experience. Common symptoms include:

• Dull, aching pain in a specific muscle or joint

• Referred pain (pain felt in an area distant from the actual trigger point)

• Stiffness or limited range of motion

• Muscle weakness or fatigue

• Tingling or numbness (in cases where nerves are affected)

• A sensation of heaviness or imbalance in the body

  
  

Why Do We Need to Treat Trigger Points?

Untreated trigger points can lead to:

• Compensatory movement patterns

• Chronic pain and inflammation

• Reduced performance or physical ability

• Sleep disruption and fatigue

• Emotional stress and tension

  
  

Finando emphasises that trigger points are more than sore spots—they are dysfunctions in the body’s musculoskeletal system. Leaving them untreated not only affects how we move but also how we feel mentally and emotionally.

How Do We Treat Them?

Manual therapy, when informed and precise, is one of the most effective ways to deactivate trigger points. This can include:

• Ischaemic compression (applying sustained pressure to release the knot, like you would stretch out a calf cramp)

• Soft tissue manipulation - massage

• Myofascial release - a particular type of massage

• Stretching and muscle re-education - we can provide a programme for you

• Heat therapy to improve circulation - relaxes the muscle and makes you feel good

Common Trigger Points Many People Experience

You’d be surprised how many people walk around with the same trigger points flaring up. Here are some of the usual suspects:

• Upper trapezius – causes neck stiffness and tension headaches

• Levator scapulae – linked to “cricks” in the neck and shoulder pain

• Gluteus medius – can cause hip, low back, or leg discomfort

• Piriformis – sometimes mimics sciatica

• Infraspinatus – can refer pain down the arm

• Scalenes – may affect breathing and cause arm tingling

• Soleus – hidden behind the calf, but often causes ankle or heel pain

  
  

Self-Care Tips vs In-Person Treatment

While nothing beats a session with a skilled therapist, self-care can help between appointments:

✅ Self-Care Tips:

• Use a massage ball or foam roller on known trigger points

• Gentle stretching (especially after exercise or long sitting periods)

• Epsom salt baths for general muscle relaxation

• Breathwork to calm the nervous system

• Stay hydrated—muscles need fluid to function well

✋ When to See a Therapist:

• Pain is persistent, intense, or affecting your movement

• You can’t seem to release the knot yourself

• You experience referred pain or numbness

• You need help identifying the root cause of a recurring issue

A qualified therapist can assess posture, muscle function, and compensatory patterns to not only treat current trigger points but prevent future ones from developing.

Final Thoughts

Trigger points may be small, but they can have a big impact. Through informed touch and skilled assessment, we can bring the body back into balance and help you feel more mobile, pain-free, and in control.

Whether you're dealing with tight shoulders, aching hips, or just not feeling quite “right,” you don’t have to guess your way through it. Book in for a session, and let’s work together to find relief and restore movement.