Understanding Trigger Points: Shoulder and Neck Discomfort Explained

What Are Trigger Points?

Trigger points are discrete, hyperirritable nodules (often described as “knots”) within taut bands of muscle. They can produce pain locally or refer pain to other parts of the body. While the exact cause of trigger points isn’t fully understood, they are associated with chronic muscle stretch or overload, leading to chemical changes that sensitise pain receptors. As a physio in Cheltenham, I see many patients who present with trigger points and there can be some easy self treatments to try and help manage them at home. 

Common Symptoms and Areas Affected

1. Neck and Shoulder Pain: Trigger points in the neck and shoulder muscles can cause localised discomfort. They may also refer pain to the head, arms, or upper back.

2. Tension Headaches: Trigger points play a role in tension-type headaches, especially in women.

3. Migraine Headaches: Although not fully proven, trigger points may contribute to migraines.

4. Chronic Neck Pain: Myofascial pain syndrome involving trigger points can lead to persistent neck pain.

5. Low Back Pain: Trigger points can refer pain to the lower back.

Dealing with Trigger Points: Tips and Advice

1. Self-Massage: Gently apply pressure to trigger points using your fingertips. Gradually increase pressure and hold for 30-60 seconds. Use a foam roller or tennis ball against a wall for broader areas.

2. Heat and Cold: Alternate between heat (warm compress) and cold (ice pack) to relax muscles and reduce inflammation.

3. Stretching: Regularly stretch the affected muscles. Focus on neck stretches, shoulder rolls, and upper back stretches.

4. Posture Awareness: Maintain good posture, especially if you spend long hours at a desk. Adjust your chair, monitor, and keyboard height.

5. Stress Management: Stress exacerbates trigger points. Practice relaxation techniques like deep breathing, meditation, or yoga.

Common Muscles Involved

1. Trapezius Muscle: Located in the upper back and neck, it’s prone to trigger points due to stress and poor posture.

2. Levator Scapulae: Runs from the neck to the shoulder blade. Trigger points here can cause neck and shoulder pain.

3. Sternocleidomastoid: A neck muscle that can refer pain to the head and behind the eyes.

4. Scalene Muscles: These assist with neck movement. Trigger points may cause radiating pain down the arm.

5. Latissimus Dorsi: A large back muscle that can refer pain to the shoulder and upper arm

Remember, individual responses to trigger points vary. If discomfort persists, consult a healthcare professional like one of our chiropractors or physiotherapists at the clinic. We also offer massage therapy as well.

Stay proactive in managing trigger points for a healthier, pain-free life!