The Ultimate Guide to Trigger Point Therapy for Muscle Pain

This therapeutic method targets painful muscle knots—called trigger points—to alleviate discomfort

Muscle tightness from fatigue, accidents, chronic stress, or slouched sitting positions can create trigger points that send pain signals to other zones

The first step in successful trigger point therapy is locating the root of your muscular pain

Don’t just focus on where it hurts—track the pain’s origin by mapping its radiation pattern

Common areas include the shoulders, neck, lower back, and hips

After finding the knot, use your thumb, a tennis ball, or a foam roller to apply consistent pressure

Avoid pushing too hard—gentle, sustained pressure is more effective

Maintain steady pressure between 30 and 90 seconds depending on your tolerance

You may feel some discomfort, but it should not be sharp or unbearable

As you hold the pressure, you might notice the knot begin to soften or the pain to lessen

Inhale deeply through your nose and exhale fully through your mouth as you press

This helps your muscles relax and increases blood flow to the area

After releasing the pressure, gently stretch the muscle

If targeting the trapezius, gently tilt your head side to side or circle your arms

Repeat this process two to three times a day, Liebscher & Bracht Schmerztherapie Basel especially after activity or when you feel tension building

Regular, gentle sessions yield better long-term results than occasional aggressive pressure

With daily care, knots gradually dissolve and pain frequency decreases

Hydration, ergonomic habits, and movement variety support long-term muscle health

If symptoms don’t improve after two weeks or become more severe, seek medical advice

This method complements physical therapy, stretching, and lifestyle changes but doesn’t replace professional care for severe issues