Myofascial Trigger Points: What Are They, How Do They Develop, and How to Get Rid of Them

That Nagging Muscle Knot? It Might Be a Trigger Point

Whether you’re a runner, a desk worker, or a weekend warrior, chances are you’ve felt a tight, tender spot in your muscles that just won’t go away. These stubborn areas, often called “muscle knots,” are more accurately known as myofascial trigger points. At Peak Performance Sports Therapy in Blue Ash, Ohio, these are among the most common issues we treat — yet also some of the most misunderstood.

Trigger points can silently sabotage your mobility, performance, and quality of life. The good news? They’re treatable with the right approach.

Let’s break down what they are, why they form, how to recognize them, and most importantly, how to release them effectively and prevent them from coming back.

What Are Myofascial Trigger Points?

A myofascial trigger point is a hyperirritable spot within the fascia and muscle tissue that presents as a taut band or palpable nodule. These tight zones create localized discomfort and may refer pain to other areas of the body. Unlike muscle soreness, trigger points don’t resolve on their own and often resist simple stretching or massage.

Types of Trigger Points:

Active Trigger Points: Cause spontaneous pain and discomfort, even without movement. These often radiate pain to predictable areas, such as a shoulder trigger point causing pain down the arm.
Latent Trigger Points: Not painful unless pressed, but they can restrict motion, affect posture, and lead to overcompensation in other muscles.

Trigger points can develop in nearly any skeletal muscle. Common areas include the upper traps, glutes, calves, and forearms — especially in active individuals and those with poor movement patterns.

How Do Trigger Points Develop?

Trigger points don’t appear out of nowhere. They are typically the result of chronic tension, poor movement, or repetitive stress on the body. Here are some of the most common causes we see in our Blue Ash clients:

Overuse or Repetitive Motion: Activities like typing, lifting, or cycling can create microtrauma in muscle fibers.
Poor Posture: Slouching, forward head position, or uneven loading can strain fascia and promote trigger point formation.
Injury or Trauma: Even minor injuries can alter movement patterns, leading to tight, overworked compensatory muscles.
Stress and Tension: Chronic psychological stress often leads to muscle guarding, where muscles remain in a semi-contracted state.
Lack of Mobility and Recovery: When muscles don’t receive enough circulation or time to relax, they remain in shortened, dysfunctional states.

The underlying issue is often impaired blood flow and oxygen delivery, which keeps the tissue stuck in a cycle of contraction and irritation.

Signs You Might Have Trigger Points

Many clients assume their discomfort is just tightness or general soreness, but trigger points have distinct signs:

A firm “knot” or ropey band in the muscle
Localized tenderness with referred pain to another area
A sudden “twitch response” when pressure is applied
Limited range of motion in joints near the affected muscle
Fatigue or weakness in a muscle group, despite regular training
Pain that lingers or worsens with activity and does not resolve with rest

Trigger points can mimic other conditions, such as nerve impingement or joint inflammation. That’s why a thorough assessment is key.

How to Get Rid of Myofascial Trigger Points

At Peak Performance Sports Therapy in Blue Ash, we specialize in treating trigger points through a multifaceted approach designed to address both symptoms and root causes. Here’s how we treat them effectively:

Manual Therapy and Sports Massage

Our therapists use techniques like myofascial release, deep tissue massage, and cross-fiber friction to reduce adhesions, increase circulation, and normalize tissue tone.

Trigger Point Dry Needling

We utilize fine, sterile needles inserted directly into the trigger point. This elicits a localized twitch response, which helps reset muscle tone, improve blood flow, and promote healing from within. Dry needling is backed by strong clinical evidence and widely used in sports medicine.

Targeted Stretching and Strengthening

Stretching alone won’t release a chronic trigger point, but it can support recovery when combined with strengthening exercises. We build custom programs to help your muscles relearn proper length-tension balance.

Corrective Movement and Postural Training

Once the immediate pain is addressed, we focus on movement quality. Poor mechanics are often the root cause of chronic trigger point formation. Our therapists assess your gait, lifting form, and postural habits, then coach you through retraining movement patterns that last.

Education and Self-Care Techniques

We teach clients how to safely use foam rollers, lacrosse balls, or massage guns for trigger point release at home. We also educate on breathing, hydration, and daily movement to support long-term relief.

This comprehensive, hands-on approach is what sets us apart from generic clinics that offer only temporary relief.

Trigger Point FAQs and Common Myths

“Are trigger points the same as muscle tears?”
No. Trigger points involve contracted tissue and are not structural tears. Tears involve fiber disruption, while trigger points involve neurological and metabolic dysfunction in muscle tissue.

“Will stretching alone fix trigger points?”
Not typically. Stretching helps manage symptoms but doesn’t eliminate the root dysfunction. Manual intervention and active movement are essential.

“Is dry needling the same as acupuncture?”
Not exactly. Both use similar tools, but dry needling is based in Western medicine and targets muscle dysfunction, not energy meridians or chi.

“Can I just massage it out myself?”
Self-massage can help, but persistent trigger points usually need professional evaluation to ensure proper release and follow-up care.

Why Choose Peak Performance Sports Therapy in Blue Ash?

We’re not a high-volume, one-size-fits-all clinic. Every client works one-on-one with a skilled therapist who designs a custom treatment plan based on your body’s needs, your activity level, and your goals.

Whether you’re an athlete trying to improve performance or someone just looking to move without pain, our evidence-based approach focuses on long-term results, not just temporary relief.

Our team in Blue Ash, Ohio has helped thousands of clients move better, train harder, and recover faster. We take pride in treating the root cause, not just the surface symptoms.

Ready to Release the Knot? Let’s Get to Work

If you’re dealing with nagging pain, restricted movement, or just feel like something isn’t quite right in your body, you may be experiencing the effects of myofascial trigger points.

Let’s take care of it. Call us today to book your personalized evaluation at Peak Performance Sports Therapy in Blue Ash, Ohio. Your body will thank you — and your performance will show it.

LinkedIn Post: Summary Insight

“That muscle knot? It might be more than just tension.”

Myofascial trigger points are one of the top reasons people walk into our clinic here in Blue Ash. These tight, tender spots can limit mobility, cause referred pain, and make it hard to perform at your best.

They develop from poor posture, overuse, stress, or injury, and stretching alone won’t fix them.

Here’s what we do at Peak Performance:

Dry needling to release tight muscle fibers
Hands-on sports massage and myofascial work
Rehab exercises that restore balance

Trigger points aren’t forever. But ignoring them can lead to chronic pain.

Ever had one of those stubborn knots that just won’t go away?
Let us know below or check out our latest blog to learn what they are and how to finally get rid of them.