Trigger Point Talk; Volume 1

Myofascial Trigger Points Overview

The purpose of these articles are to teach you about myofascial trigger points along with self help to alleviate pain and discomfort.  First we need a little education. 

What is a trigger point?  

Trigger points, also known as muscle knots, are small, highly irritable areas within a muscle that can cause pain and discomfort. These points are tender to the touch and may produce referred pain, meaning the pain is felt in another part of the body when pressure is applied to the trigger point.

What is fascia?

Fascia is a specialized system of the body that has an appearance similar to a spider's web or a sweater. Fascia is very densely woven, covering and interpenetrating every muscle, bone, nerve, artery and vein, as well as, all of our internal organs including the heart, lungs, brain and spinal cord. The most interesting aspect of the fascial system is that it is not just a system of separate coverings. It is actually one continuous structure that exists from head to toe without interruption. In this way you can begin to see that each part of the entire body is connected to every other part by the fascia, like the yarn in a sweater.

What is a Myofascial Chain or “Anatomy Train”?

Anatomy Trains was developed by author and bodyworker Thomas Myers in the 1990’s.  The 12 ‘myofascial meridians’ in the Anatomy Trains system join the individual muscles  into functional groups within the fascial fabric. The Anatomy Trains layout fascia and myofascial ‘anatomy of connection’ throughout the body. Anatomy Trains help clarify why pain radiates where. Why what seems like a neck injury is affecting the hip and the foot for example. 

An activated trigger point can often radiate a consistent pain pattern.  For example, the trigger points of the pectoralis muscle ( aka chest muscle) can radiate pain from the chest down the arm, forearm and hand. This was mapped out by Janet Travel and David Simon in Myofascial Pain and Dysfunction: The Trigger Point Manual.

Possible causes of trigger points include postural patterns, traumas, and overuse or underuse. For example if you sit at a desk for 20 years the muscles in your chest will become locked in a contracted position which can cause a myriad of pain patterns. The treatment would be to treat the trigger points and the stretch to reeducate the muscle into proper posture. This is by no means a quick fix. It took you 20 years to get there, it will take a little time to get back.

Common Locations of Trigger Points in the Body

Trigger points can develop in various muscles throughout the body, but some areas are more prone to trigger point formation than others. Common locations of trigger points include:

• Upper Back and Neck: Trigger points in the upper back and neck muscles are often associated with poor posture, prolonged sitting, or repetitive activities such as typing or working at a computer.

• Shoulders: Muscles around the shoulder joint, such as the deltoids and rotator cuff muscles, can develop trigger points due to overuse or injury, leading to shoulder pain and restricted range of motion.

• Lower Back: Trigger points in the muscles of the lower back, such as the erector spinae and quadratus lumborum, are commonly associated with muscle strain, poor lifting mechanics, or prolonged standing.

• Gluteal Muscles: The gluteal muscles, including the gluteus maximus and gluteus medius, can develop trigger points from activities like prolonged sitting, running, or improper lifting techniques, leading to buttock pain and sciatica-like symptoms.

• Legs and Calves: Trigger points in the muscles of the legs and calves, such as the quadriceps, hamstrings, and gastrocnemius, may develop due to overuse, muscle imbalances, or biomechanical issues, resulting in pain and stiffness in the lower extremities.

Conditions or dysfunction may present similar signs and symptoms as a trigger point referred pain pattern. For example, pain manifested by trigger points of the masseter could be confused with pain stemming from a toothache. Please be aware that the pain pattern from an assumed trigger point could actually be a serious malady, such as a heart attack or other life-threatening condition.

We will go further into depth with these muscle groups and look at self treatment options in upcoming articles. If there is anything that you are interested in either a muscle or a specific email please let me know at universalwellnessny@gmail.com.