Since joining the team here at Function Well I have been asked many a time “What is a Trigger Point?” and “How can I prevent them?” These rational questions generally interspersed between cursing and screaming as they are being deactivated. So I thought I would share with you all the joys that are Trigger Points.
For highly efficient training to occur there must be unimpeded movement of the muscles. Trigger points reduce the strength AND length of the muscle, meaning that performing full range exercises will not be possible within the affected muscles. When one muscle is not functioning efficiently the surrounding muscles and structures will attempt to adapt and overcompensate, causing musculoskeletal dysfunction. Which is why your trainers will pin you to the floor in the middle of the gym to attack your hips, they just want your full squat range!
A trigger point presents itself as a hyper irritable spot in the skeletal tissue with a “knot” and tightness surrounding it. They are painful on compression and can give rise to characteristic referred pain, which I am sure most of you can recall.
There is a chemically based theory on the development of a trigger point. In brief summary, a chain of chemical reactions occur which result in reduced amounts of adenosine triphosphate (which allows the muscle to relax) reaching the muscle. This causes the involuntary contracting of the muscle, the muscle filaments then slide to a fully shortened position causing weakness while other fibres shorten to form the “knot”.
The simplest ways you can minimize these painful annoyances include;
- The correction of contributory and perpetuating factors such as posture, diet, stress and breathing habits
- Accurate and thorough stretching
So whether they are being released manually by your fantastic trainer, trusty cricket ball or your amazing therapist, keep in mind that it is totally for your benefit and we only smile while doing it because we are concentrating so hard.
