How to Treat Trigger Points

Trigger points are knotted areas in muscles or surrounding fascia causing tenderness, pain and tightness. Fascia is the protective covering of connective tissue surrounding internal body structures. These small areas of tightness can cause radiating or referred symptoms, which spread or radiate into other areas of the body. If not addressed, these painful points of tension can perpetuate and escalate. To treat trigger points and relieve discomfort, tension in the muscles must be alleviated and prevented.

Things You'll Need

• Moist heating pad
• Two tennis balls
• One tube sock

Instructions

1. Moisten sponge insert of heating pad with warm water and set temperature to medium.

2. Position heating pad directly over area of tightness for 15 to 20 minutes.

3. Place two tennis balls into long sock, tying a knot in between and at the end.

4. Position tennis balls directly over the trigger point and press into the balls or roll them across the area.

5. Perform gentle stretches to the area.

Tips & Warnings

• Consult with your physician before attempting self-treatment of trigger points as it is inadvisable for some medical conditions.

• Direct pressure to trigger points can be moderately uncomfortable.

• Several sessions may be necessary to dissolve trigger points.

• Any significant changes in pain or new symptoms should be immediately checked by a physician.

• Burning of the skin can occur with prolonged or unsupervised heating pad use.

• An initial increase in pain or tenderness may occur.

References

• Clinical Massage Therapy; Fiona Rattray and Linda Ludwig; 2000

Resources

• American Family Physician; Trigger Points: Diagnosis and Management