Myofascial pain syndrome (MPS) is estimated to affect 30% to 85% of patients suffering from musculoskeletal disorders. This is a chronic Inflammatory condition affecting your muscles and the surrounding fascia (connective tissue).
When experiencing MPS, pressing on trigger points (knots) in your muscles can cause both localized and referred pain. Trigger points can become incredibly painful and hard to release, which often makes them a major contributor to myofascial pain. Despite this, the scientific understanding of trigger points and how to best treat them is still developing.
I’ve always been someone who enjoys learning more and improving my practice. I have an MSc in Sports Nutrition and several years of experience working in the industry. However, there’s still so much I enjoy learning. As I further my understanding of different rehabilitation and recovery methods, myofascial release is something that’s firmly cemented on my radar.
In this guide, we take a deeper look at myofascial trigger points and how to treat them effectively using myofascial release.
What Are Myofascial Trigger Points?
Myofascial trigger points can be defined as hypersensitive spots in a tight band of muscle, which can be painful to touch and compress. They’re commonly referred to as ‘knots’ and feel like a small ball that moves around when touched. Common myofascial trigger points causes include overuse injuries, chronic stress, bad posture, and lack of a proper diet and physical activity.
Here’s what Mary, a stretch and flexibility coach and designer of the Relief+ said about them:
“Essentially, a trigger point is just a knot. When you go get a massage, and the massage therapist finds ‘the spot’ – that's called a trigger point.”
Myofascial trigger points are the primary treatment location for myofascial release therapy, which aims to apply sustained, gentle pressure. The primary treatment aim is to release the tension in the affected muscle and surrounding fascia to relieve pain and other associated symptoms.
With this, myofascial trigger points are a key focus area for myofascial release therapies.
The Benefits of Releasing Myofascial Trigger Points
Myofascial release involves applying sustained, static pressure to tight muscles and the surrounding fascia. As mentioned above, myofascial trigger points are a key focus area, which, when properly stimulated, can help relax the surrounding muscle and restore normal function. Here are some of the key benefits of releasing them.
Pain relief and improved mobility
Localized and referred pain are two hallmark symptoms of myofascial dysfunction. They refer to pain at the troubled area and pain felt at distant areas from the trigger point (i.e., neck pain may cause headaches). Generally speaking, this tends to present as a deep, aching sensation that can last for weeks or months when left untreated.
With trigger points often being the root cause of myofascial pain, releasing them using myofascial therapy helps reduce muscle tightness and alleviate the common associated symptoms. In turn, the improved flexibility can help to restore normal mobility and function.
Enhanced athletic performance and recovery
Athletic performance and recovery are both vital aspects of fitness and overall well-being. Being able to optimize your performance allows you to perform to the best of your ability. Getting the right recovery complements long-term progress and limits the risk of injuries occurring. Because of this, implementing the correct rehabilitation methods forms a vital aspect of an athlete's routine.
As we’ve mentioned above, myofascial release can help to improve muscle flexibility and function. This can improve movement efficiency and general function. both of which play key roles in performance.
In terms of recovery, using myofascial release to reduce potential muscular imbalances can help prevent poor form and, with it, possible injury. Furthermore, breaking up areas of tight muscle following a performance may help to improve recovery times by reducing delayed onset muscle soreness (DOMS) and enhancing tissue repair.
Improved Circulation
Our circulation is a vital aspect of our overall health and well-being. Having a well-functioning circulatory system ensures the continuous movement of blood, oxygen, and vital nutrients to where they’re needed throughout the body. Poor circulation can result in numbness, swelling, fatigue, and possibly even heart disease in severe cases.
Myofascial trigger points and the resulting tight muscle areas can often restrict blood flow to muscles. Releasing these trigger points can, therefore, help to restore normal blood flow, ensuring sufficient oxygen and nutrition supply to support cellular function and recovery. Furthermore, it can help our body to get rid of potentially harmful waste products and toxins.
Stress Reduction
Stress is a natural human response to anything perceived as a threat or an uncomfortable challenge. While short-term stress may be beneficial in a sports setting, chronic stress can negatively impact our physical and mental health. Symptoms may include fatigue, anxiety, and reduced sleep.
Myofascial release activates our parasympathetic nervous system. This is a network of nerves that relaxes our body after periods of stress. Activation may help to promote a state of relaxation, reducing stress levels and improving overall well-being.
Other wellness practices such as stretching, yoga, and meditation can be used to complement myofascial trigger point release when managing stress.
Step-by-Step Guide to Releasing Trigger Points
Follow the guide below to learn how to get rid of myofascial trigger points.
Step 1: Identify The Trigger Point
Learning how to release myofascial trigger points requires you first palpate your body to identify trigger points to focus on. You may want to use a myofascial trigger points chart or myofascial trigger points diagram as an aid.
These should feel like tender lumps in the muscle that cause pain. Common trigger point areas include the shoulders, neck, back, glutes, hamstrings, calves, and the bottom of the feet. Press on the muscle with your fingers to identify the most tender spot.
Step 2: Apply The Correct Pressure
Apply gentle and sustained pressure to the target trigger point. This can be done using different methods, including your fingers, knuckles. and different massage tools.
Start by applying moderate pressure. This should be enough to cause some discomfort without being unbearable or causing extreme pain. A good guideline is if you find yourself holding your breath or grimacing, you’re probably going too hard.
Here are the suggested guidelines when using the Relief+ as your massage tool:
- Chronic Pain Management — 3-6 times per day, 30 seconds to 2 minutes per muscle group.
- Post-Workout Recovery — 30 seconds to 2 minutes to worked muscles after exercise.
- General Stiffness Relief — Use in the morning or before bed for 30 seconds to 2 minutes per area.
- Step 3: Breathe Deeply
As you apply the myofascial trigger points treatment, take controlled, deep breaths throughout. This should help to relax the muscle and surrounding fascia. When performed correctly, this may help enhance the effectiveness of your chosen myofascial release technique.
Step 4: Perform Gentle Stretching
Once you’ve successfully released the trigger point, gently stretch the muscle. This should help to further improve the flexibility and range of motion.
Start with gentle stretching motions, holding the stretch for at least 30 seconds. Gradually increase the stretch duration and intensity as you maintain a normal breathing pattern.
Step 5: Rehydrate
While you might not know it, water makes up most of our bodies. It performs several important functions, including temperature regulation, joint lubrication, and aiding digestion.
Mary, our stretch and flexibility coach, had this to say regarding the importance of proper hydration following myofascial release:
“Make sure to drink lots of water after you do a trigger point session. Water is really great for your muscles because it'll help flush out the waste products and prevent soreness.”
Techniques for Self-Releasing Myofascial Trigger Points Effectively
Apply Manual Pressure
Applying manual pressure offers the simplest form of releasing myofascial trigger points. This can be done by pressing your fingers or knuckles against the trigger point, using the step-by-step guide on how to treat myofascial trigger points detailed above.
Locate the trigger point, apply gentle, sustained pressure, and hold for the appropriate time. Release and repeat as necessary according to your body's signals.
Use Massage Balls And Foam Rollers
Using common massage tools such as massage balls and foam rollers can help to apply pressure to areas that can’t be reached manually.
When using a foam roller, position the affected muscle against the roller and apply your body weight. Gentle, small back-and-forth movements to slowly release the tension. While this isn’t necessarily myofascial release, it is a potential way of releasing tension.
For the massage ball, place it against the wall or floor. Press on the affected area and hold for the stated time while using small, circular motions.
Try A Percussion Massager
Percussion massagers, commonly known as massage guns, are portable, handheld devices that output rapid vibrations. Applying the repeated vibrations is thought to increase blood flow to the target area and break up stubborn knots.
Hold the massager on the target area using a moderate setting. Apply sustained pressure while taking care to avoid bones and sensitive areas.
Tools for Self-Release
Using tools for self myofascial release can ensure greater precision and deeper pressure. Compared to normal manual therapies, this may enhance the treatment effectiveness and reduce the potential strain on your hands and fingers.
The Relief+ is a targeted muscle recovery tool designed for people suffering from chronic pain and muscle tightness. Its ergonomic four-hump design made from skin-safe, waterproof materials provides deep, targeted pressure to the problem area while maintaining its stability.
Unlike traditional massage techniques that use movement, the Relief+ focuses on sustained pressure at the target trigger points to break up knots and improve circulation. With this, you have an effective recovery device that can help restore your mobility and function in no time at all.
What's great about the Relief+ is that, unlike most massage tools, it features a detachable design. With this, you can use the base insert or just the base, depending on the target area being treated. It's designed for key focus areas, including the neck, back, chest, shoulders, abdomen, hips, legs, and feet.
At just $95.97, it gives you a lifelong recovery device at the same cost as two weekly massages. However, you can use the Relief+ as much and as often as you need. Each package comes with the insert and base, a quick-start guide, and a handy carry bag.
For more guides on myofascial release, read:
- How Myofascial Release and Light Therapy Work Together
- Get Comfortable with Myofascial Release With This Comprehensive Guide to Myofascial Release
- Foam Rolling isn't Myofascial Release
- Massage Guns vs. Myofascial Release Tools: Which Is Better?
References
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- https://pmc.ncbi.nlm.nih.gov/articles/PMC11266154/
- https://www.dovepress.com/a-review-of-the-application-of-myofascial-release-therapy-in-the-treat-peer-reviewed-fulltext-article-JMDH
- https://pmc.ncbi.nlm.nih.gov/articles/PMC11441305/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC10801590/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC9362891/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC9959802/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC5137920/
- https://www.usgs.gov/special-topics/water-science-school/science/water-you-water-and-human-body#overview
- https://www.jneb.org/callback?red_uri=/article/S1499-4046(19)30172-1/fulltext&code=Pgs6X8CpvmpdIlY6dRuC7HWM2J8T5IxrEW1rN55B&state=15498644132
- https://kineon.io/en-gb/products/myofascial-release-tool
