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Trigger Points
- Victoria Zorich
- Mar 6, 2020
- 3 min read
Updated: Jul 20, 2020
What is a Trigger Point?
Trigger Points are localized spasms in soft tissue or muscle fibers generally found in the belly of a muscle. These can occur anywhere and everywhere throughout the body. Once a Trigger Point is formed they have the ability to produce and refer pain to other, more distant parts of the body. They radiate pain out from the belly similar to a wrinkle in a sheet or a ripple on the water, this is the referred pain that is felt. The continuously contracted knot in a muscle fiber stops blood flow at the trigger starving tissue of oxygen and nutrients. Metabolic waste and toxins then build up in the area causing pain, tension, and spasm in the muscles.
There are FOUR types of Trigger Points:
Active Trigger Point – one that is spontaneously producing referred pain.
Latent Trigger Point – one that produces pain when pressure is applied during palpation.
Primary Trigger Point – one that is caused by muscle stress.
Satellite Trigger Point – one that is produced secondarily by a primary trigger point.
What Causes Trigger Points?
Trigger Points develop as a result of muscle stress and injury such as overwork, repetitive motion, or sudden excessive stretching. Other factors include structural imbalances, improper body mechanics, poor nutrition and mental or emotional stress. Although, they are most commonly caused due to trauma. Such traumas range from a direct injury, excessive stretching, heavy lifting and twisting, or even emotional stress. Think about how sore the body feels the day after a workout or Deep Tissue Massage. You can hardly move! Your Range of Motion is decreased. Sometimes so much so, you can hardly walk or raise your arms. Your body was put through a kind of trauma, though you may not have thought so at the time. Exercising and stretching causes tiny tears in the soft tissue of muscles, fascia, ligaments, and tendons. As tissue heals, it shrinks and contracts which shortens the muscle fibers. This is why moving the day after lifting heavy weights can be a challenge.
As Trigger Points heal, they have a tendency to become twisted and knotted. The shortening seen in the muscle bellies holding these knots is the body's attempt to further protect itself from injury. The muscle learns to avoid pain and guards against it by limiting its movement. A decreased Range of Motion in the surrounding muscles as well as the joint, are cause for a greater chance they will also develop Trigger Points. You can get Trigger Points anywhere in your body, and if they occur excessively, you may experience chronic pain and myofascial pain.
How Can Massage Help?
Massage Therapists have a focus in muscles, tendons, and their insertion points. By referencing this knowledge, listening to the clients descriptions of discomfort, and following the referral patterns of the Trigger Point, they can locate the originating muscle causing the problems. Some Trigger Points will be more severe than others. Once the muscle has been identified, direct pressure is applied to release the spasms.
Massage Therapists use a type of compression, sometimes referred to as Digital Pressure, to help relieve Trigger Points. The goal is to remove the spasm and return the muscle fibers to their original state. To do so, compression on a Trigger Point is typically held between 30 to 90 seconds. These are less severe Trigger Points that release almost immediately. Those that are more severe need to be worked longer until a change in the tissue can be felt. Some severe Trigger Points can reform after a session.
Steve Jurch, Director of Allied Health Training at the Community College of Baltimore County, suggests shooting for a client's 7 out of 10 on the pain scale. He cautions Massage Therapists not to be too aggressive or they can cause irritation to the tissue. “Once the therapist feels the tissue change,” he says, “they should remove the pressure and perform some general massage strokes to the area.” Plenty of water should be consumed after every session and it is always good to ice the area that was treated afterwards. Ice will increase circulation to the area and decrease inflammation. It will also minimize reformation of any more Trigger Points in the area.
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