Trigger point

A trigger point is a localized, tender spot within a muscle that feels tighter or more sensitive than the surrounding tissue, sometimes described as a knot. Pressing on one can produce a distinct ache, and in some cases the discomfort is felt in a nearby area rather than exactly where the pressure is applied. Trigger points commonly show up in the upper back, shoulders, calves and hips, especially after repetitive movement or long periods of sitting.

Tools built for trigger point work are generally smaller and firmer than a foam roller so they can concentrate pressure on one spot rather than spreading it across a whole muscle. A hard rubber ball, a two pronged hook tool, or the narrow attachment on a percussion massager are all common choices. The general approach is to find the tender spot, apply steady pressure for twenty to sixty seconds, and let the muscle release rather than jabbing or bouncing on it repeatedly.

A common mistake is pressing as hard as possible right away, which can leave the area more irritated rather than less. Starting with moderate pressure and adjusting from there works better, and a spot that stays painful for days or feels numb or tingling is a signal to stop and check in with a physical therapist rather than keep working on it yourself.