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
How Can Trigger Points Be Treated?
There are several ways to help release trigger points and support the muscle’s return to ease. What works best can vary from person to person, but many approaches aim to do the same thing: interrupt the cycle of tightness, improve blood flow, and help the nervous system let go of tension.

Some common and effective strategies include:
🔹 Hands-On Manual Therapy
Gentle pressure, stretching, or myofascial work can help tissues soften and glide more freely. Sometimes, just the right amount of touch can signal the nervous system to release long-held tension.

🔹 Dry Needling
A very fine needle is inserted into the trigger point to help reduce muscle tightness and improve local circulation. Some people experience a small twitch response—like the muscle letting go—which can lead to relief and better mobility.

🔹 Movement and Breath
Moving the body in new ways—especially slow, mindful, or spiraling movements—can help bring awareness to underused areas and reduce overload on tight spots. Breathwork can support relaxation and tissue hydration, too.

🔹 Posture and Load Awareness
Looking at how you move, work, or hold your body throughout the day can also be part of the solution. Small changes in how you sit, lift, or repeat tasks may give overworked muscles a break.
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.
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