Most of us have felt them before… those tight, sore spots in a muscle that seem to show up out of nowhere.
You stretch.
You move around.
You tell yourself it’ll go away.
Sometimes it does.
A lot of times, it doesn’t.
These spots are called trigger points. They may be small, but they can make your body feel stiff, sore, or “off” when you move.
Learning what trigger points are (and what they’re trying to tell you) can help you move with less tension and more ease.
What Is a Trigger Point?
A trigger point is a small, tight area inside a muscle. It often feels like a knot or firm band when you press on it.
One tricky thing about trigger points? They don’t always hurt where they live.
This is called referred pain.
For example:
A trigger point in your shoulder may cause neck pain or headaches
A trigger point in your hip may feel like low back pain
Trigger points can:
- Limit blood flow
- Make muscles feel tight or weak
- Reduce how well your body moves
That’s why simple tasks like reaching, bending, or working out can start to feel harder than they should.
How Do Trigger Points Form?
Trigger points usually form when a muscle is under stress for too long without enough recovery.
This can happen from:
- Sitting too much or poor posture
- Repeating the same movements at work
- Training harder without proper recovery
- Old injuries or accidents
- Ongoing stress or tension
When a muscle stays tight for too long, it doesn’t get the oxygen and nutrients it needs. Over time, small irritated areas develop and trigger points begin to form.
Latent vs. Active Trigger Points
Not all trigger points feel the same. There are two main types.
Latent Trigger Points
These don’t hurt all the time. You usually only notice them when pressure is applied.
Even though they’re quiet, they can still:
- Limit flexibility
- Reduce strength
- Affect posture and movement
They often go unnoticed… until movement starts to feel restricted.
Active Trigger Points
Active trigger points are easier to notice. They cause pain on their own and may send pain to other parts of the body.
These are often linked to:
- Ongoing aches
- Flare-ups with activity
- Pain during everyday movement
Soft Tissue Techniques That Help
Trigger points don’t have to stick around forever. The right soft tissue work and movement can help muscles relax and work better again.
Here are some common approaches:
Manual Therapy
Hands-on techniques like massage help calm tight muscles, improve blood flow, and reduce irritation.
Myofascial Release
This targets the tissue around muscles (called fascia). Gentle pressure helps release stiffness and improve movement.
Ischemic Compression
Steady pressure is applied directly to the trigger point. It may feel uncomfortable at first, but often leads to relief afterward.
Instrument-Assisted Soft Tissue Work
Special tools help reach deeper layers of muscle and stubborn tight spots that hands alone can’t always access.
Dry Needling
A thin, sterile needle is used to target the trigger point directly. This helps the muscle relax, reduces tension, and restores normal movement.
Movement & Mobility
Once trigger points calm down, intentional movement helps reinforce better patterns so those tight spots are less likely to return.
Why Trigger Points Matter
Trigger points can quietly affect how you move, train, and feel every day.If they’re ignored, they can lead to:
- Compensation patterns
- Decreased performance
- Ongoing discomfort
Those “random” knots aren’t random at all. They’re signals from your body asking for attention.
When muscles start working the way they’re meant to, movement feels smoother, lighter, and more natural.
And that confidence in your body goes a long way.
Dr. Ryan A. DiPrimo
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