Hey Team,

Today we are touching on the buzz word floating around for the past few years regarding the word Triggered.  For many people, this word has started to take shape when someone says or does something to make you impulsively respond.  Usually the response is one of outrage or frustration.  So what’s got you so triggered?  Yeah… that’s really not for us.  What we are truly talking about today are Trigger Points.  What?  What is a trigger point, why do they occur and how do we get rid of these are just some of the topics we are discussing, so lets dig in!

What is a Trigger Point?

Trigger points are found in many of the muscles of the body. Postural muscles or movement muscles can find trigger points but we tend to experience these the most in the trapezius muscle of the upper back.  Trigger points are raised spots along a band of a muscle and can affect almost any individual.  These raised spots in the muscle can be tender with pressure or can have discomfort with movement of the muscle.  For example, my wife will tend to have trigger points along her upper trapezius and the mid back, but for myself, I tend to have these in the calf muscles.  

Why do Trigger Points Occur?

Trigger points can have many causes.  Here are a few examples of why trigger points occur:  

1.     Trauma:  Pain is a great determining factor regarding muscle function and muscle activation.  Pain from trauma to the area will require the muscle to create increased tension or muscle activation in response to direct or indirect trauma.  Overloading a muscle group is one of the reasons a person will experience a trigger point or “knotting” of the muscle. 

2.     Repetitive activity:  Consistent activity to one muscle group or multiple groups of a long period of time will create fatigue to the region.  As mentioned for my wife, she experiences discomfort to the upper trapezius and rhomboids.  This region can become tense due to repetitive use of the upper body while working overhead or way from midline.  The mid back muscles are looking to work at a low load… but for a long period of time.  Therefore, these muscles will eventually fatigue and form “knots” or trigger points to the region.  

3.     Poor posture:  Sitting in a chair with your head forward, or with a phone between your head and shoulder will eventually take it’s toll.  What do I mean? Working outside of one’s natural posture will create increased pull and tension to the surrounding muscles.  These muscles are not able to be efficient any longer thus creating premature fatigue.  As a result, trigger points are a consequence.  

4.     Carrying heavy objects:  The increase in the amount of stress will create fatigue at a faster rate. For example, if you consistently life heavy rocks or bricks from the ground and place in a truck bed, your back and lower leg muscles will become fatigued quickly. Overall, trigger points will present in these muscles due to the overload.  

5.     Poor nutrients or hydration:  People will experience “cramping” to the muscle when proper electrolytes and hydration are not present on in abundance.  People need calcium, magnesium, potassium and sodium to allow the muscles to work properly, but they also need water to make the chemical reactions to occur in the production of energy.  Without these necessary elements, the body does not work properly or efficiently therefore increasing fatigue to these muscles.  

Top 5 Ways to Prevent or Rid Ourselves from Trigger Points

 1.      Lifestyle changes:   If you are increasing trigger points from the activity you are consistently performing, a change will be needed.  For example, if you are lifting heavy at work or using your arms in front of the body for many hours, a change will need to occur to rid these trigger points.  You will need to make changes with use of equipment, tools to assist or a change in job duties. This also applies for home.  Identifying the “triggering” event is the first way to help.

2.     Postural Changes:  Posture affects the muscles of the upper trapezius greatly. Adjusting your posture to assist with position of the head or lumbar spine is necessary.   Sleeping with proper pillow support to the neck, adjusting your computer screen, sitting in a chair supporting the low back or wearing a backpack with both straps are a few ways to help. 

3.     Soft Tissue Massage:  Trigger points to the postural muscles or the calves can be reduced with soft tissue massage to these areas.  A trigger point will reduce in size with select soft tissue techniques to the targeted area.  

4.     Strengthening muscles:  Muscles can develop trigger points due to fatigue.  Fatigue with activity overtime will overload the muscle creating tender raises spots in the muscle. One solution is to selectively strengthening these areas. Making these muscles fatigue resistant is another solution to long term success.  

5.     Relaxation Therapy:  Trigger points will occur due to psychological stress and “tension” round the neck or upper back.  Finding meaningful ways to reduce these areas of tension are necessary in long term solutions.  A few examples to suggest is Yoga, Tai Chi, counseling, or aerobic exercise.  All of these suggestions have been shown to reduce psychological stress. 

Overall Team, we have reviewed what a trigger point is, why these occur and ways to reduce or eliminate these today.  Trigger points can have a consistent presentation even with some of these interventions.  If you are experiencing upper back, neck or muscle pain and cannot get these to go away, you will need further evaluation.  Identifying the actual cause of the trigger point is essential for allowing the muscle to reduce tension long term and eliminate your pain.  

If you are suffering from nagging trigger points to the neck or upper back, and cannot get these to go away… hit reply to the button below to get a no cost, no hassle Discovery Visit from us today. 

Best Wishes,  

Rob