Trigger Points – Self-treatment & Overview

Here is where I show you how to treat trigger points yourself.

First, let me explain some basics that you should watch out for.

Then, I will present you with an overview of most trigger points in the body and of course, I will show you how you can “work them out” with a self-massage.

1. You Can Treat Trigger Points Yourself!

The means of choice is a precise self-massage, that focuses on the trigger point.

Uncoordinated rubbing around on the muscle in question will not help.

If you want to treat a trigger point yourself it is of utmost importance that you find precisely the spot.

Since it is usually difficult to feel these points, just focus on the most painful point at the sensitive spot in the muscle.

Trigger points are most painful when manipulated exactly at their “centre”. Even with the smallest deviations of +/- 2mm the reduction in pain can be drastic.
So, you should always focus on the most painful point of a sensitive area in the muscle to be sure you are working in the right place.
Unless of course, you are pressing on a nerve. This can be also very painful and should be avoided.
You will be shown the location of these “at risk” areas here on the site.

Do not overdo it when treating yourself!

Massage the most painful point of a sensitive area, but do not maximize the pain!
If you do, you will overwhelm or confuse your nervous system even more, which can temporarily aggravate your pain.
On a pain scale of 1 to 10, you should be in the area of 4 to 7
The pain felt during the massage should not exceed this level; simply apply enough pressure so that the pain remains “bearable”.

Below you will find a trigger point overview, presented according to the area of the body.

3.1 Trigger Points in the nape of the neck & neck

Scalenes

The scalene muscles are three muscles that are attached to the cervical spine and can trigger various forms of pain. Among other, it can cause shoulder and upper arm pain or thoracic outlet syndrome.

Splenius capitis & cervicis

Quite often, the splenius muscles are involved in neck pain and react to emotional stress.

Sternocleidomastoid

The Sternocleidomastoid/SCM is an important muscle to have a look at in people suffering from headaches.

Suboccipital muscles

The suboccipital muscles often trigger headaches.

Trapezius

The trapezius often triggers shoulder, neck, head and back pain.

Buccinator

The buccinator is a muscle of your face, and can cause pain on the cheek, among other things.

Digastricus

The digastricus can cause pain in the jaw and discomfort in the throat.

Masseter

The masseter often causes jaw pain.

Occipitofrontalis

The frontalis and occipitalis together form the occipitofrontalis.

Platysma

The platysma can cause pain in the face

Lateral pterygoid

The lateral pterygoid can cause jaw pain.

Medial pterygoid

The medial pterygoid often causes jaw pain, too.

Temporalis

The temporalis often triggers pain at the temple.

Zygomaticus major

Deltoid

A trp in the deltoid often cause pain in the shoulder joint, leading to limited mobility.

Infraspinatus

The infraspinatus is a muscle of the rotator cuff and is often involved in shoulder pain.

Intercostal muscles

The intercostales are muscles between your ribs.

Latissimus dorsi

The latissimus dorsi is a large muscle of the back and can trigger pain in the back, shoulder and arms.

Levator scapulae

The levator scapula is one of the most important muscles to consider, and if necessary, loosen when you have a stiff neck.

Pectoralis major

A trigger point in the pectoralis major usually causes pain in the chest and shoulder.

Pectoralis minor

The pectoralis minor ist the little brother of the pectoralis major, and can cause similar pain.

Serratus anterior

The serratus anterior connects the ribs to the shoulder blade and you can easily massage it yourself.

Serratus posterior superior

The serratus posterior superior is tucked under your shoulder blade and is tense in almost all individuals with shoulder pain.

Sternalis

The sternalis muscle is only prevalent in about 5% of all people and mainly causes pain in the chest.

Subclavius

The subclavius is situated, as its name suggests, under the clavicle, i.e. below the collarbone.

Subscapularis

The subscapularis is located on the inside of the scapula.

Supraspinatus

A trp in the supraspinatus can lead to pain and loss of motion in the shoulder.

Teres major

The teres major muscle connects the outside of the shoulder blade with the upper arm bone (humerus).

Teres minor

The teres minor is part of the rotator cuff and works in tandem with the infraspinatus.

Diaphragm

Gluteus maximus

The gluteus maximus is often responsible for stiffness and pain in the lower back.

Gluteus medius

The gluteus medius is nicknamed the lumbago muscle because it is a key muscle when it comes to back pain! It should definitely be looked into together with the quadratus lumborum!

Gluteus minimus

The gluteus minimus can cause “sciatica pain”

Iliopsoas

The iliopsoas is a strong hip flexor that can cause pain in the upper thigh and back.

Erector spinae

The erector spinae runs along the entire spine and can lead to stomach, back, and lower back pain.

Piriformis

The Piriformis can cause pain in the buttocks and the back of the thighs.

Quadratus lumborum

The quadratus lumborum is a muscle in the area of your lumbar spine and is often overlooked in back problems. Make sure to examine it!

Rectus abdominis

The rectus abdominis is the straight abdominal muscle. It is very vulnerable to emotional stress and bad posture.

Tensor fasciae latae

The Tensor fasciae latae / TFL is one of your hip flexors.

Anconeus

A trp in the anconeus muscle causes elbow pain and often contributes to tennis elbow.

Biceps brachii

A trp in the biceps brachii usually contributes to muscle pain in the upper arm and/or pain in the elbow pit (cubital fossa).

Brachialis

A trp in the brachialis mainly causes local pain in the upper arm and elbow.

Coracobrachialis

The coracobrachialis is difficult to palpate and massage. It is also important that care be taken when doing so since a number of nerve plexuses are located near it.

Triceps brachii

Your triceps are elbow extensor and very often trigger pain in the elbow.

Brachioradialis

The brachioradialis, together with the supinator, is one of the main muscles that cause tennis elbow.

Extensor carpi radialis brevis

The extensor carpi radialis brevis acts as a synergist of the longus and can cause pain on the back of the hand.

Extensor carpi radialis longus

The extensor carpi radialis longus is a member of the wrist extensors and often plays a role when it comes to a tennis elbow!

Extensor carpi ulnaris

The extensor carpi ulnaris is often responsible for pain in the wrist and a "weak grip"!

Extensor digitorum

The extensor digitorum is often involved in a lateral epicondylitis (i.e. tennis elbow).

Flexor carpi ulnaris

The flexor carpi ulnaris is one of the wrist flexors.

Flexor carpi radialis

The flexor carpi radialis often triggers pain similar to that of a carpal tunnel syndrome or a medial epicondylitis (i.e. golfer's elbow).

Palmaris longus

The palmaris longus supports all grasping movements and can contribute to a carpal tunnel syndrome due to tension.

Pronator teres

The pronator teres ist the antagonist of the supinator and often contributes to forearm as well as wrist pain.

Supinator

The supinator is a major contributor to a tennis elbow.

Adductor pollicis

The adductor pollicis is a small muscle located at your thumb.

Interossei, Lumbricales & Aductor digiti minimi

These muscles can cause discomfort in the area of the palm of the hand.

Opponens pollicis

The Opponens pollicis often causes pain in the wrist and carpal tunnel.

Adductors

Adductors can cause a variety of problems in the legs and hips.

Hamstrings

This muscle group often leads to pain in the thigh and the hollow of the knee.

Quadriceps femoris

The quadriceps is a large muscle of your thigh

Sartorius

The Sartorius can trigger pain on the inside of the thigh.

Gastrocnemius

The gastrocnemius is a superficial muscle of your calf.

Peroneus

Peroneus longus, brevis & tertius

Plantaris

The Plantaris often causes knee pain.

Popliteus

The popliteus causes pain in the hollow of the knee.

Soleus

The Soleus lies deep in the calf

Tibialis anterior

The tibialis anterior is a muscle that lifts your foot.

Tibialis posterior

The tibialis posterior lies deep in your calf.