If you struggle with tight, painful knots in your muscles, you’re not alone—as physical therapists, we’ve guided countless patients through safe and effective ways to treat trigger points at home. Today, we’ll share some of those strategies with you:
To treat trigger points at home, apply sustained pressure to the tender knot using your fingers, or a massage tool for 30–60 seconds. Follow up with gentle stretching, movement, and hydration to help release muscle tension.
Consistency with self-massage and proper posture can prevent trigger points from returning. In this article, we’ll provide a step-by-step guide for how to relieve trigger points at home, as well as a brief overview of the various tools that are available.
First, let’s define a “trigger point”
A myofascial trigger point is a tight, sensitive knot in a muscle that can cause pain and stiffness, often radiating to other areas. These knots form due to muscle overuse, stress, or poor posture, leading to restricted blood flow and irritation.
Trigger points can feel tender when pressed and may contribute to chronic pain or tension. Treating them involves self-massage of muscle tissue, stretching, and movement to help release the muscle and restore normal function.
How to self-massage trigger points: step by step
1. Identify the trigger point
Though you may be generally aware of which muscle group is giving you trouble, you’ll want to locate the trigger point specifically.
Gently press around the sore muscle area to locate the tight, tender spot. Trigger points often feel like small muscle knots and may cause referred pain when pressed. If you notice discomfort that radiates, you’ve likely found the right spot.
Note that you may be able to do this with your fingers, but you may have to use tools like a Thera-Cane to reach hard-to-reach areas, such as the upper back.
2. Apply pressure
Once located, use your fingers, knuckles, elbow, or a massage tool (such as a lacrosse ball, foam roller, or thera-cane type tool) to apply steady pressure. Start with moderate intensity—you should feel slight discomfort but not sharp pain.
Pro tip: Don’t apply this pressure over a bony structure. This can lead to problems or injuries. If you’re having trouble reaching a tough trigger point that’s located right next to a bony structure (such as those around the neck, spine, or hips), then you may need to use a finer tool to hit the trigger point without placing pressure on the bones.
3. Hold and breathe
Maintain pressure for 30 to 60 seconds, allowing the trigger point to release. Note that this aligns with our recommendations for how long to hold a stretch. If you don’t feel it released within the time frame, that’s OK. Take a break and repeat for another “set” afterward.
While holding, take slow, deep breaths to encourage relaxation. If the pain lessens, you can gradually increase the pressure.
4. Release and repeat
Slowly ease off the pressure rather than abruptly stopping. As we’ve mentioned above, you’re free to repeat the process for 2-3 repetitions, either on the same spot or slightly adjusting around the area to ensure full relief.
You should experience a near-immediate reduction in tightness or pain around the area, but it’s important to note that sometimes trigger points require repeated work, day after day, for a while. Don’t be discouraged if you don’t experience 100% relief right away.
We’ll discuss considerations for how often to self-massage trigger points for overall pain relief later in the article.
5. Stretch and hydrate
Gently stretch the muscle after releasing the trigger point to improve mobility and prevent tightness from returning.
Additionally, making some lifestyle choices like regularly staying hydrated and stretching throughout the day can stop trigger points from developing so badly as you go.
How often to self-massage trigger points
You can self-massage trigger points once or twice a day, depending on your tolerance and how your muscles respond. Here’s a general guideline:
- Mild to moderate discomfort: Once a day for a few minutes per trigger point.
- Persistent tightness: Up to twice a day, ensuring you don’t overwork the muscle.
- After relief is achieved: Reduce to a few times per week for maintenance.
If you experience increased soreness, take a break or reduce the intensity. Pairing self-massage with stretching, hydration, and movement can help prevent trigger points from recurring.
Which tools to use for trigger point self-massage
Tools for trigger point self-massage generally fall into a few categories:
- Massage balls (lacrosse balls, tennis balls, peanut balls)
- Foam rollers (smooth or ridged)
- Massage canes / hook tools
- Percussion massage guns
We’ve got articles on our site about most of these tools, and they are generally all useful for slightly different tasks. If you’re looking to understand the pros and cons of each, see our articles on each of these topics below:
Rules of thumb for choosing tools
Massage balls are generally a good choice for a firm, deep pressure on large body parts such as the hips and glutes. They can also be used on hamstrings and quadriceps, but we generally recommend foam rollers for this application. Massage balls are also great as an on-the-go tool or easily packed into a suitcase for travel.
Foam rollers are generally great for loosening hamstrings, quadriceps, and even lats. They can also be used to mobilize the thoracic (upper) spine.
Massage guns are also great as an on-the-go tool, but they are generally more expensive. The percussive nature of their massage can be great for loosening up tissue, and depending on the geometry of the individual tool in question, they can be great for hitting hard-to-reach spots.
Massage canes and hook tools are great for hitting those hard-to-reach spots. The pressure can be easily modulated by how hard you pull on the tool, and the small massage heads can make them very precise. They aren’t great for large muscle groups like glutes, hamstrings, and quadriceps.
Do trigger points go away on their own?
Trigger points often don’t go away on their own, especially if the underlying cause (e.g., muscle tension, poor posture, stress, or overuse) isn’t addressed. However, in some cases, mild trigger points may fade with rest, improved movement, and hydration.
If left untreated, chronic trigger points can persist and even worsen, leading to restricted movement and ongoing discomfort. Regular self-massage, stretching, proper hydration, and movement can help prevent them from becoming a long-term issue.
When to Seek Professional Help for Trigger Points
While self-massage can be effective for relieving mild to moderate trigger point discomfort, there are times when professional treatment such as physical therapy or massage therapy is necessary.
Consider seeking help from a physical therapist, massage therapist, or healthcare provider if you experience:
- Persistent or Worsening Pain – If trigger points don’t improve with self-care or seem to return quickly, a deeper underlying issue may need to be addressed.
- Limited Mobility – If muscle tightness is significantly restricting your range of motion, a professional can provide specialized treatments like manual therapy or dry needling.
- Referred Pain That Won’t Resolve – Some trigger points cause pain in other areas of the body (such as headaches from neck tension). A professional can help determine the root cause.
- Signs of Nerve Involvement – If you experience tingling, numbness, or weakness in addition to muscle pain, it’s best to get evaluated.
- No Improvement After Several Weeks – If self-massage, stretching, and lifestyle adjustments haven’t brought relief, a professional can create a tailored treatment plan.
Seeking expert care can prevent chronic pain and improve overall muscle function. If you’re unsure whether professional help is needed, a physical therapist can assess your condition and recommend the best approach for long-term relief.
