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What exactly is a “trigger point”?

What is a trigger point, and how can one be treated?

Does it ever feel like there’s a baseball in your calf? Or what about that tight spot under your should blade? This might be something called a trigger point, more commonly known as a “knot.” Even experts aren’t completely sure what they’re made of, but they seem to be caused by overuse and/or bad biomechanics (that is, bad posture).

Getting rid of these annoying knots usually involves massaging the heck out of them. If you can reach the knot, you can massage it yourself to try to loosen it up. Or you can use things like foam rollers or massage balls to help. If that still doesn’t work, you can talk to your doctor about other treatments such as ultrasound, physical therapy, dry needling, acupuncture, or injecting the knot with medicine.

Even with these treatments available, it’s important to first avoid actions that create trigger points, such as poor posture or exercising without warming up. Don’t confuse trigger points with the sore muscles which can occur after a workout (delayed onset muscle soreness). This kind of soreness is usually harder to pinpoint but will go away on its own after a couple days or less.

Also, make sure you’re exercising with proper form. Ask a certified personal trainer, if you’re not sure. Keep in mind that if your pain began with an accident or lasts after trying treatments at home, you should consult your physician or other healthcare provider. 

Acupuncture for pain

HPRC Fitness Arena: Mind Tactics, Total Force Fitness
Acupuncture is more commonly being used in the military as a method for pain treatment and management in conjunction with traditional practices.

Acupuncture is an ancient form of Chinese medicine. Thin needles are inserted into the skin at points of the body that are thought to regulate the body's flow of energy (also known as qi or chi). It often is used for common health concerns such as headaches and migraines, carpal tunnel syndrome, and back, joint, and chronic pain. For more in-depth information, read HPRC’s InfoReveal on acupuncture for pain management.

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