About Trigger Points
Muscle pain and tightness are often caused by something called "trigger points." These are small, sensitive areas in your muscles that can create pain, discomfort, and stiffness. Let’s break down what causes trigger points, why they hurt, and what recent research tells us about them. 

This short video provides a nice visual understanding of trigger points:
by Michiel Akkerman
What Are Trigger Points?
Sometimes an area of your body feels sore, tight, or hard to stretch—like something deep in the muscle is holding on. That may be what’s known as a trigger point: a small, irritated spot in the muscle or fascia that can cause pain, tightness, or tension that doesn’t seem to go away.

Trigger points can be:
  • Tender to touch
  • Felt as a knot or ropey band
  • Linked to pain in other areas (this is called referred pain)
  • Or just make a muscle feel weak, achy, or “stuck”

They’re common, but not always well understood. Sometimes they show up after an injury. Other times, they build slowly from overuse, stress, poor posture, or even lack of movement. What we do know is that they’re real, physical changes in the tissue—and there are ways to work with them.
​How Do Trigger Points Form?
Trigger points often develop when muscles are asked to do more than they can comfortably manage—especially repetitive or low-level activity like sitting, typing, or holding a posture for too long. These tasks might seem simple, but when certain muscle fibers are constantly “on,” they don’t get a chance to rest and recover.

Other contributing factors may include:
  • Stress and nervous system tension
  • Poor sleep or recovery
  • Previous injuries or trauma
  • Dehydration or lack of varied movement
http://www.triggerpoints.net/
What’s Happening Inside the Muscle?
Inside a trigger point, things work a little differently than in the rest of the muscle. The area becomes tight and overactive, like it’s stuck in a mini-contraction. Blood flow may slow down, oxygen delivery gets reduced, and the surrounding tissue can feel tense, stiff, or sensitive to pressure.

Some researchers have even shown that trigger points release different chemical signals—the kind your body uses to respond to pain, inflammation, and stress. That helps explain why these spots can be so sore, even without a visible injury.

Imaging studies (like ultrasound) show that trigger points often appear as small, dense knots within the muscle—areas that don’t move or slide as well as the healthy tissue around them. These knots can:
  • Make movement feel limited or awkward
  • Pull on nearby structures
  • Cause pain to spread to other areas
The Physiology of a Trigger Point
Neuromuscular Junction from KenHub
Difference Between Trigger Points and Motor Points
A trigger point is a hyperirritable spot within a taut band of muscle that can cause referred pain and dysfunction, whereas a motor point is the location where the nerve enters the muscle (neuromuscular junction), allowing for optimal activation during needling or electrical stimulation.  ​Generally, trigger points are treated to release tension and reduce pain, while motor points are targeted to enhance muscle function and coordination.
How Can Trigger Points Be Treated?
There are several effective ways to release trigger points and support muscles in returning to a more relaxed, balanced state. What works best can vary from person to person, but most approaches aim to interrupt the cycle of tightness, improve blood flow, and calm the nervous system. Hands-on manual therapy—like gentle pressure, stretching, or myofascial work—can soften tissues and signal the body to let go of tension. Dry needling (or trigger point needling) involves inserting a very fine needle into the trigger point to help reduce muscle contraction and improve circulation—often prompting a small twitch response as the muscle relaxes. Movement practices, especially slow, mindful, or spiraling movements, can reduce strain on overloaded areas and reawaken underused parts of the body. Breathwork supports this process by encouraging relaxation and hydration of the tissues. Lastly, paying attention to posture and how you move throughout the day can make a big difference—sometimes small changes in how you sit, lift, or repeat tasks are all it takes to give overworked muscles the chance to reset.
Final Thoughts
Trigger points can be frustrating. They don’t always show up on scans, and they can feel confusing—tender one day, tight the next, or causing pain in a completely different part of the body.

Whether they’ve formed from overuse, stress, or your body’s way of holding things together for too long, there are ways to support them. With the right input—through touch, movement, or awareness—muscles often respond well, and pain can begin to shift.
Key Research & Resource:
Compiled by Joe Liguori