Got a knot in your shoulder that won't quit? A tight spot in your glute that radiates down your leg? That's a trigger point — a localised, hyper-irritable spot in muscle tissue. The good news: you can release them at home in 5–10 minutes a day with the right tools and technique.
What Is a Trigger Point?
A trigger point is a small, contracted band of muscle fibres that stays "switched on" even at rest. They cause local pain, but also refer pain to other areas — a trigger point in your traps can cause headaches; one in your glute medius can mimic sciatica. Most adults have dozens of latent trigger points they don't even know about until they get pressed.
Tools You Need
- Massage gun — best for large muscles (quads, glutes, lats, traps). Our Oneside Pro Massage Gun has a bullet head specifically for trigger point work.
- Lacrosse ball or trigger point ball — best for hard-to-reach spots (rotator cuff, glute med, plantar fascia).
- Foam roller — best for warming up tissue before targeted work.
- Foam roller wheel — best for the thoracic spine. Get the Oneside Foam Roller Wheel for spinal trigger point release.
The 4-Step Technique
Step 1: Warm the Tissue (1–2 min)
Don't go straight into a knot cold. Roll the broader area on a foam roller for 60 seconds, or run the massage gun on the lowest setting over the muscle for 30 seconds.
Step 2: Find the Spot
Press into the muscle until you find the most tender point. Trigger points feel like a small, hard nodule. Pain should be 6–7/10 — uncomfortable but tolerable, not screaming.
Step 3: Apply Sustained Pressure (60–90 sec)
Hold steady pressure on the spot. Breathe deeply. The tissue should soften within 30–60 seconds. If it doesn't release after 90 seconds, ease off and try again later — pushing harder doesn't help.
Step 4: Stretch the Released Muscle (30 sec)
Once the trigger point releases, take the muscle through its full range of motion or hold a light stretch for 30 seconds. This locks in the release and prevents it from snapping back.
The 7 Most Common Trigger Points (and How to Hit Them)
- Upper traps — lacrosse ball against a wall, just above the shoulder blade. Common cause of tension headaches.
- Levator scapulae — top inside corner of the shoulder blade. Causes neck stiffness. Use the EMS Neck Massager for ongoing relief.
- Rhomboids — between shoulder blades. Lacrosse ball on the floor, lie on it.
- Glute medius — side of the hip. Massage gun bullet head, 60 seconds. Often the real cause of "sciatica".
- Piriformis — deep glute. Lacrosse ball, sit on it, lean towards affected side.
- Quadratus lumborum (QL) — lower side of the back. Massage gun, ball head, on the side of your spine just above the hip.
- Plantar fascia — sole of the foot. Lacrosse ball under the arch, roll for 60 seconds. Game-changer for plantar fasciitis.
How Often Should You Do Trigger Point Therapy?
Daily for the first 2 weeks if you're working through chronic tightness. After that, 2–3 times a week is enough for maintenance. Total session time: 5–10 minutes.
When NOT to Do Trigger Point Work
- Over an acute injury (under 72 hours)
- Directly on the spine, throat, or major blood vessels
- If you have a bleeding disorder or are on blood thinners
- Over varicose veins
- If pain is sharp or shooting (not the usual "good pain")
Build Your Trigger Point Kit
The minimum effective kit: one massage gun + one foam roller. The full kit adds a foam roller wheel and a trigger point ball. Every recovery tool at Oneside ships free across Australia. Use code WELCOME10 for 10% off your first order. 30-day returns. Australian-owned.
