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Trigger point therapy is a hands-on technique used to relieve pain caused by tight knots in your muscles, known as trigger points

Such knots frequently arise due to repetitive strain, trauma, emotional tension, or prolonged poor alignment, radiating discomfort to distant regions

To use trigger point therapy effectively, start by identifying the source of your discomfort

Notice the area of discomfort and follow the referral pattern to find the originating muscle

You’ll often find knots Physiotherapie in Basel Stadt the neck, shoulder blades, lower back, and hip flexors

You can target the point with your hands, a lacrosse ball, or a specialized trigger point tool

Avoid pushing too hard—gentle, sustained pressure is more effective

Maintain steady pressure between 30 and 90 seconds depending on your tolerance

Some tenderness is normal, but acute or shooting pain means you’re pressing too hard

With sustained pressure, the knot often releases, and the referred pain gradually dims

Breathe deeply and slowly while applying pressure

Deep breathing signals your nervous system to calm down and improves oxygen delivery

Gently move the muscle through its full range of motion to prevent re-tightening

For example, if you worked on your shoulder, slowly roll your shoulder forward and backward to encourage movement

Repeat this process two to three times a day, especially after activity or when you feel tension building

Small, frequent treatments are far more effective than sporadic, forceful ones

With daily care, knots gradually dissolve and pain frequency decreases

Drink plenty of water, sit and stand with proper alignment, and take breaks from repetitive tasks

If symptoms don’t improve after two weeks or become more severe, seek medical advice

Trigger point therapy works best when combined with other healthy habits and is not a substitute for medical treatment in cases of serious injury or chronic conditions