Trigger point blog
One hundred in-depth articles built on the same clinical dataset as the rest of the site: every muscle deep-dive, pain-pattern explainer, treatment how-to and evidence review links straight back to the muscle and symptom pages it discusses.
Articles are written from the trigger-point literature — from Travell and Simons' original mapping work to current systematic reviews and randomised trials on dry needling and manual release — and each one lists the studies it draws on.
This is educational reference material, not a diagnosis. Techniques marked as clinician-only require professional training.
- Treatment & self-care
Heel pain on the first steps of the morning: the calf and foot trigger points behind it
Morning heel pain is usually blamed on the plantar fascia alone, yet soleus, gastrocnemius, quadratus plantae and abductor hallucis refer pain into exactly the same spot — and they respond to pressure release and loading.
Read article → - Research & evidence
What is actually inside a trigger point? What imaging and biochemistry studies show
Ultrasound, microdialysis and reliability studies give a partial but real picture of the tender spot under your thumb — and also explain why experts still disagree about what to call it.
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Waking up with neck pain: which trigger points your sleeping position keeps active
Pain that is worst in the first ten minutes of the day usually points to sustained shortening overnight rather than damage. Here is how to read the pattern, which muscles to check, and what to change tonight.
Read article → - Research & evidence
The history of trigger point research, from 1942 to today
How Janet Travell's wartime clinical observations became referred pain maps, a two-volume manual and, eventually, a contested research field.
Read article → - Research & evidence
What is actually inside an active trigger point?
Microdialysis studies found a distinctly acidic, inflammatory chemical environment at active trigger points — and changes in nearby, painless muscle too.
Read article → - Research & evidence
The integrated hypothesis: why a taut band forms and stays
Excessive acetylcholine release, sustained sarcomere shortening, local ischaemia and sensitising chemistry form a self-perpetuating loop.
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Can trigger points be seen on ultrasound or MRI?
Imaging research has shown focal hypoechoic areas and altered local blood flow at palpated points — promising, but not a clinical diagnostic test.
Read article → - Research & evidence
How reliable is trigger point palpation, really?
Systematic reviews find tenderness and pain recognition reasonably reproducible, taut band and twitch response much less so — which changes how you should examine.
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The case against trigger points — and what survives it
A well-known critique argues the trigger point construct is circular and unproven. Taking it seriously improves clinical reasoning rather than ending it.
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Latent vs active trigger points: why silent points still matter
Latent points do not hurt spontaneously but alter motor recruitment and lower pain thresholds — a plausible route from no symptoms to symptoms.
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Does dry needling work? What the meta-analyses show
Pooled evidence supports short-term pain reduction versus sham or no treatment, with smaller and less certain effects at longer follow-up.
Read article → - Research & evidence
Dry needling for neck pain: the strongest evidence base
Neck and upper-quarter pain is the best-studied indication, with a randomised trial and updated meta-analysis both favouring needling short term.
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Dry needling or injection? What the comparisons say
Outcomes depend more on hitting the point and eliciting a local twitch than on what is injected — but anaesthetic reduces post-needling soreness.
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Manual release, massage and cupping: the evidence
Hands-on treatment of trigger points reduces pain and raises pressure pain threshold; repeated sessions outperform single sessions.
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Trigger points and tension-type headache: what studies found
Active points in neck and jaw muscles are more prevalent in chronic tension-type headache and track with headache intensity, frequency and duration.
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How safe is dry needling? Adverse events in the data
Mild events — soreness, bruising, bleeding — are common; serious events such as pneumothorax are rare and tied to specific anatomical regions.
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How to release a trigger point with your hands, step by step
Locate, confirm, load, move: the four-step sequence used in every muscle protocol on this site, with dosage and stopping rules.
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Ischemic compression: how hard, how long, how often
Sustained pressure works within a window: too light does nothing, too heavy provokes guarding and next-day soreness.
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Stretching after release: what actually makes it stick
A released muscle needs new length used under low load within minutes, not an aggressive end-range stretch held to pain.
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Dry needling: what to expect in a session
A patient-facing walkthrough: the twitch response, how long it takes, how sore you will be afterwards and who should not have it.
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Heat, cold and spray-and-stretch: when each one helps
Temperature is a way to make movement possible, not a treatment in itself. Here is how to pick and how to sequence it.
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Foam rolling and ball work without making things worse
Self-pressure tools are excellent for large accessible muscles and a bad idea over nerves, vessels and bony prominences.
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The perpetuating factors checklist: why trigger points come back
If a point returns within days of every treatment, the driver is mechanical, metabolic or behavioural — work through this list before repeating the technique.
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Desk setup that stops feeding upper trapezius trigger points
Four measurements — screen height, elbow support, keyboard distance and phone habits — account for most desk-driven neck and shoulder pain.
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Waking up in pain: sleep positions that keep trigger points active
Seven or eight hours in a shortened position is the longest sustained load most muscles get. Small changes to pillow and arm position change morning symptoms.
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Nutrition, hydration and vitamin D in stubborn muscle pain
Metabolic perpetuating factors are worth checking when pain is widespread or treatment-resistant — through a physician, not a supplement aisle.
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What to train after a trigger point settles
Reduced pain is the start of the plan, not the end. Capacity in the treated muscle is what keeps the point from returning.
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When self-care is not enough: red flags and referral
Referred muscle pain is common, but several patterns should never be self-treated. Here is the list and what to do about each.
Read article → - Muscle deep-dives
Sternocleidomastoid trigger points: referred pain, palpation and release
A clinical deep-dive on Sternocleidomastoid: trigger point locations, the referred pain pattern they produce, palpation landmarks, activating factors and an evidence-based release protocol.
Read article → - Muscle deep-dives
Rectus Abdominis trigger points: referred pain, palpation and release
A clinical deep-dive on Rectus Abdominis: trigger point locations, the referred pain pattern they produce, palpation landmarks, activating factors and an evidence-based release protocol.
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Multifidi trigger points: referred pain, palpation and release
A clinical deep-dive on Multifidi: trigger point locations, the referred pain pattern they produce, palpation landmarks, activating factors and an evidence-based release protocol.
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Scalene trigger points: referred pain, palpation and release
A clinical deep-dive on Scalene: trigger point locations, the referred pain pattern they produce, palpation landmarks, activating factors and an evidence-based release protocol.
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Trapezius trigger points: referred pain, palpation and release
A clinical deep-dive on Trapezius: trigger point locations, the referred pain pattern they produce, palpation landmarks, activating factors and an evidence-based release protocol.
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Medial Pterygoid trigger points: referred pain, palpation and release
A clinical deep-dive on Medial Pterygoid: trigger point locations, the referred pain pattern they produce, palpation landmarks, activating factors and an evidence-based release protocol.
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Triceps Brachii trigger points: referred pain, palpation and release
A clinical deep-dive on Triceps Brachii: trigger point locations, the referred pain pattern they produce, palpation landmarks, activating factors and an evidence-based release protocol.
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Latissimus Dorsi trigger points: referred pain, palpation and release
A clinical deep-dive on Latissimus Dorsi: trigger point locations, the referred pain pattern they produce, palpation landmarks, activating factors and an evidence-based release protocol.
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Pectoralis Major trigger points: referred pain, palpation and release
A clinical deep-dive on Pectoralis Major: trigger point locations, the referred pain pattern they produce, palpation landmarks, activating factors and an evidence-based release protocol.
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Piriformis trigger points: referred pain, palpation and release
A clinical deep-dive on Piriformis: trigger point locations, the referred pain pattern they produce, palpation landmarks, activating factors and an evidence-based release protocol.
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Quadratus Lumborum trigger points: referred pain, palpation and release
A clinical deep-dive on Quadratus Lumborum: trigger point locations, the referred pain pattern they produce, palpation landmarks, activating factors and an evidence-based release protocol.
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Tibialis Posterior trigger points: referred pain, palpation and release
A clinical deep-dive on Tibialis Posterior: trigger point locations, the referred pain pattern they produce, palpation landmarks, activating factors and an evidence-based release protocol.
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Abdominal Obliques trigger points: referred pain, palpation and release
A clinical deep-dive on Abdominal Obliques: trigger point locations, the referred pain pattern they produce, palpation landmarks, activating factors and an evidence-based release protocol.
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Iliocostalis Thoracis trigger points: referred pain, palpation and release
A clinical deep-dive on Iliocostalis Thoracis: trigger point locations, the referred pain pattern they produce, palpation landmarks, activating factors and an evidence-based release protocol.
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Supraspinatus trigger points: referred pain, palpation and release
A clinical deep-dive on Supraspinatus: trigger point locations, the referred pain pattern they produce, palpation landmarks, activating factors and an evidence-based release protocol.
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Infraspinatus trigger points: referred pain, palpation and release
A clinical deep-dive on Infraspinatus: trigger point locations, the referred pain pattern they produce, palpation landmarks, activating factors and an evidence-based release protocol.
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Lateral Pterygoid trigger points: referred pain, palpation and release
A clinical deep-dive on Lateral Pterygoid: trigger point locations, the referred pain pattern they produce, palpation landmarks, activating factors and an evidence-based release protocol.
Read article → - Muscle deep-dives
Masseter trigger points: referred pain, palpation and release
A clinical deep-dive on Masseter: trigger point locations, the referred pain pattern they produce, palpation landmarks, activating factors and an evidence-based release protocol.
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Soleus trigger points: referred pain, palpation and release
A clinical deep-dive on Soleus: trigger point locations, the referred pain pattern they produce, palpation landmarks, activating factors and an evidence-based release protocol.
Read article → - Muscle deep-dives
Pectoralis Minimus trigger points: referred pain, palpation and release
A clinical deep-dive on Pectoralis Minimus: trigger point locations, the referred pain pattern they produce, palpation landmarks, activating factors and an evidence-based release protocol.
Read article → - Muscle deep-dives
Serratus Anterior trigger points: referred pain, palpation and release
A clinical deep-dive on Serratus Anterior: trigger point locations, the referred pain pattern they produce, palpation landmarks, activating factors and an evidence-based release protocol.
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Serratus Posterior Superior trigger points: referred pain, palpation and release
A clinical deep-dive on Serratus Posterior Superior: trigger point locations, the referred pain pattern they produce, palpation landmarks, activating factors and an evidence-based release protocol.
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Splenius Cervicis trigger points: referred pain, palpation and release
A clinical deep-dive on Splenius Cervicis: trigger point locations, the referred pain pattern they produce, palpation landmarks, activating factors and an evidence-based release protocol.
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Subclavius trigger points: referred pain, palpation and release
A clinical deep-dive on Subclavius: trigger point locations, the referred pain pattern they produce, palpation landmarks, activating factors and an evidence-based release protocol.
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Digastric trigger points: referred pain, palpation and release
A clinical deep-dive on Digastric: trigger point locations, the referred pain pattern they produce, palpation landmarks, activating factors and an evidence-based release protocol.
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Adductor Longus and Brevis trigger points: referred pain, palpation and release
A clinical deep-dive on Adductor Longus and Brevis: trigger point locations, the referred pain pattern they produce, palpation landmarks, activating factors and an evidence-based release protocol.
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Adductor Magnus trigger points: referred pain, palpation and release
A clinical deep-dive on Adductor Magnus: trigger point locations, the referred pain pattern they produce, palpation landmarks, activating factors and an evidence-based release protocol.
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Gastrocnemius trigger points: referred pain, palpation and release
A clinical deep-dive on Gastrocnemius: trigger point locations, the referred pain pattern they produce, palpation landmarks, activating factors and an evidence-based release protocol.
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Gluteus Minimus trigger points: referred pain, palpation and release
A clinical deep-dive on Gluteus Minimus: trigger point locations, the referred pain pattern they produce, palpation landmarks, activating factors and an evidence-based release protocol.
Read article → - Muscle deep-dives
Iliocostalis Lumborum trigger points: referred pain, palpation and release
A clinical deep-dive on Iliocostalis Lumborum: trigger point locations, the referred pain pattern they produce, palpation landmarks, activating factors and an evidence-based release protocol.
Read article → - Muscle deep-dives
Iliopsoas trigger points: referred pain, palpation and release
A clinical deep-dive on Iliopsoas: trigger point locations, the referred pain pattern they produce, palpation landmarks, activating factors and an evidence-based release protocol.
Read article → - Muscle deep-dives
Longissimus Thoracis trigger points: referred pain, palpation and release
A clinical deep-dive on Longissimus Thoracis: trigger point locations, the referred pain pattern they produce, palpation landmarks, activating factors and an evidence-based release protocol.
Read article → - Muscle deep-dives
Sartorius trigger points: referred pain, palpation and release
A clinical deep-dive on Sartorius: trigger point locations, the referred pain pattern they produce, palpation landmarks, activating factors and an evidence-based release protocol.
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Extensor Carpi Radialis Longus trigger points: referred pain, palpation and release
A clinical deep-dive on Extensor Carpi Radialis Longus: trigger point locations, the referred pain pattern they produce, palpation landmarks, activating factors and an evidence-based release protocol.
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Extensor Hallucis Longus trigger points: referred pain, palpation and release
A clinical deep-dive on Extensor Hallucis Longus: trigger point locations, the referred pain pattern they produce, palpation landmarks, activating factors and an evidence-based release protocol.
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Flexor Digitorum Longus trigger points: referred pain, palpation and release
A clinical deep-dive on Flexor Digitorum Longus: trigger point locations, the referred pain pattern they produce, palpation landmarks, activating factors and an evidence-based release protocol.
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Gluteus Maximus trigger points: referred pain, palpation and release
A clinical deep-dive on Gluteus Maximus: trigger point locations, the referred pain pattern they produce, palpation landmarks, activating factors and an evidence-based release protocol.
Read article → - Muscle deep-dives
Rectus Femoris trigger points: referred pain, palpation and release
A clinical deep-dive on Rectus Femoris: trigger point locations, the referred pain pattern they produce, palpation landmarks, activating factors and an evidence-based release protocol.
Read article → - Muscle deep-dives
Subscapularis trigger points: referred pain, palpation and release
A clinical deep-dive on Subscapularis: trigger point locations, the referred pain pattern they produce, palpation landmarks, activating factors and an evidence-based release protocol.
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Temporalis trigger points: referred pain, palpation and release
A clinical deep-dive on Temporalis: trigger point locations, the referred pain pattern they produce, palpation landmarks, activating factors and an evidence-based release protocol.
Read article → - Muscle deep-dives
Tibialis Anterior trigger points: referred pain, palpation and release
A clinical deep-dive on Tibialis Anterior: trigger point locations, the referred pain pattern they produce, palpation landmarks, activating factors and an evidence-based release protocol.
Read article → - Muscle deep-dives
Vastus Lateralis trigger points: referred pain, palpation and release
A clinical deep-dive on Vastus Lateralis: trigger point locations, the referred pain pattern they produce, palpation landmarks, activating factors and an evidence-based release protocol.
Read article → - Muscle deep-dives
Vastus Medialis trigger points: referred pain, palpation and release
A clinical deep-dive on Vastus Medialis: trigger point locations, the referred pain pattern they produce, palpation landmarks, activating factors and an evidence-based release protocol.
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Abductor Hallucis trigger points: referred pain, palpation and release
A clinical deep-dive on Abductor Hallucis: trigger point locations, the referred pain pattern they produce, palpation landmarks, activating factors and an evidence-based release protocol.
Read article → - Muscle deep-dives
Levator Scapulae trigger points: referred pain, palpation and release
A clinical deep-dive on Levator Scapulae: trigger point locations, the referred pain pattern they produce, palpation landmarks, activating factors and an evidence-based release protocol.
Read article → - Pain patterns
Buttock Pain: which trigger points cause it and how to treat them
Buttock Pain explained from a myofascial point of view: which muscles refer pain into the area, the order to examine them in, and the findings that point away from trigger points.
Read article → - Pain patterns
Headaches or Migraines: which trigger points cause it and how to treat them
Headaches or Migraines explained from a myofascial point of view: which muscles refer pain into the area, the order to examine them in, and the findings that point away from trigger points.
Read article → - Pain patterns
Iliosacral Pain: which trigger points cause it and how to treat them
Iliosacral Pain explained from a myofascial point of view: which muscles refer pain into the area, the order to examine them in, and the findings that point away from trigger points.
Read article → - Pain patterns
Mid-Thoracic Back Pain: which trigger points cause it and how to treat them
Mid-Thoracic Back Pain explained from a myofascial point of view: which muscles refer pain into the area, the order to examine them in, and the findings that point away from trigger points.
Read article → - Pain patterns
Front of Shoulder Pain: which trigger points cause it and how to treat them
Front of Shoulder Pain explained from a myofascial point of view: which muscles refer pain into the area, the order to examine them in, and the findings that point away from trigger points.
Read article → - Pain patterns
Bloating/Nausea/Abdominal cramps: which trigger points cause it and how to treat them
Bloating/Nausea/Abdominal cramps explained from a myofascial point of view: which muscles refer pain into the area, the order to examine them in, and the findings that point away from trigger points.
Read article → - Pain patterns
Cheek Pain (like Sinusitis): which trigger points cause it and how to treat them
Cheek Pain (like Sinusitis) explained from a myofascial point of view: which muscles refer pain into the area, the order to examine them in, and the findings that point away from trigger points.
Read article → - Pain patterns
Front of Chest Pain: which trigger points cause it and how to treat them
Front of Chest Pain explained from a myofascial point of view: which muscles refer pain into the area, the order to examine them in, and the findings that point away from trigger points.
Read article → - Pain patterns
Lateral Epicondylar Pain: which trigger points cause it and how to treat them
Lateral Epicondylar Pain explained from a myofascial point of view: which muscles refer pain into the area, the order to examine them in, and the findings that point away from trigger points.
Read article → - Pain patterns
Lateral Thigh & Hip Pain: which trigger points cause it and how to treat them
Lateral Thigh & Hip Pain explained from a myofascial point of view: which muscles refer pain into the area, the order to examine them in, and the findings that point away from trigger points.
Read article → - Pain patterns
Metatarsal Head Pain: which trigger points cause it and how to treat them
Metatarsal Head Pain explained from a myofascial point of view: which muscles refer pain into the area, the order to examine them in, and the findings that point away from trigger points.
Read article → - Pain patterns
Dorsal Forefoot Pain: which trigger points cause it and how to treat them
Dorsal Forefoot Pain explained from a myofascial point of view: which muscles refer pain into the area, the order to examine them in, and the findings that point away from trigger points.
Read article → - Pain patterns
Low Back Pain: which trigger points cause it and how to treat them
Low Back Pain explained from a myofascial point of view: which muscles refer pain into the area, the order to examine them in, and the findings that point away from trigger points.
Read article → - Pain patterns
Thumb & Radial Hand Pain: which trigger points cause it and how to treat them
Thumb & Radial Hand Pain explained from a myofascial point of view: which muscles refer pain into the area, the order to examine them in, and the findings that point away from trigger points.
Read article → - Pain patterns
Anterior Thigh Pain: which trigger points cause it and how to treat them
Anterior Thigh Pain explained from a myofascial point of view: which muscles refer pain into the area, the order to examine them in, and the findings that point away from trigger points.
Read article → - Pain patterns
Appendicitis-like Pains: which trigger points cause it and how to treat them
Appendicitis-like Pains explained from a myofascial point of view: which muscles refer pain into the area, the order to examine them in, and the findings that point away from trigger points.
Read article → - Pain patterns
Medial Epicondylar Pain: which trigger points cause it and how to treat them
Medial Epicondylar Pain explained from a myofascial point of view: which muscles refer pain into the area, the order to examine them in, and the findings that point away from trigger points.
Read article → - Pain patterns
Menstrual Problems, Pelvic Pain: which trigger points cause it and how to treat them
Menstrual Problems, Pelvic Pain explained from a myofascial point of view: which muscles refer pain into the area, the order to examine them in, and the findings that point away from trigger points.
Read article → - Pain patterns
Painful Intercourse: which trigger points cause it and how to treat them
Painful Intercourse explained from a myofascial point of view: which muscles refer pain into the area, the order to examine them in, and the findings that point away from trigger points.
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Problems Climbing Stairs: which trigger points cause it and how to treat them
Problems Climbing Stairs explained from a myofascial point of view: which muscles refer pain into the area, the order to examine them in, and the findings that point away from trigger points.
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Problems Holding Arms Up (as when folding sheets): which trigger points cause it and how to treat them
Problems Holding Arms Up (as when folding sheets) explained from a myofascial point of view: which muscles refer pain into the area, the order to examine them in, and the findings that point away from trigger points.
Read article → - Pain patterns
Sciatica: which trigger points cause it and how to treat them
Sciatica explained from a myofascial point of view: which muscles refer pain into the area, the order to examine them in, and the findings that point away from trigger points.
Read article → - Pain patterns
Thoracic Back Pain: which trigger points cause it and how to treat them
Thoracic Back Pain explained from a myofascial point of view: which muscles refer pain into the area, the order to examine them in, and the findings that point away from trigger points.
Read article → - Pain patterns
Dorsal Finger Pain: which trigger points cause it and how to treat them
Dorsal Finger Pain explained from a myofascial point of view: which muscles refer pain into the area, the order to examine them in, and the findings that point away from trigger points.
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Earaches/Tinnitus (Ringing)/Itch: which trigger points cause it and how to treat them
Earaches/Tinnitus (Ringing)/Itch explained from a myofascial point of view: which muscles refer pain into the area, the order to examine them in, and the findings that point away from trigger points.
Read article → - Pain patterns
Front of Arm Pain: which trigger points cause it and how to treat them
Front of Arm Pain explained from a myofascial point of view: which muscles refer pain into the area, the order to examine them in, and the findings that point away from trigger points.
Read article → - Pain patterns
Lumbar Pain: which trigger points cause it and how to treat them
Lumbar Pain explained from a myofascial point of view: which muscles refer pain into the area, the order to examine them in, and the findings that point away from trigger points.
Read article → - Pain patterns
Painful Weak Grip: which trigger points cause it and how to treat them
Painful Weak Grip explained from a myofascial point of view: which muscles refer pain into the area, the order to examine them in, and the findings that point away from trigger points.
Read article → - Pain patterns
Pelvic Pain: which trigger points cause it and how to treat them
Pelvic Pain explained from a myofascial point of view: which muscles refer pain into the area, the order to examine them in, and the findings that point away from trigger points.
Read article → - Pain patterns
Posterior Knee Pain: which trigger points cause it and how to treat them
Posterior Knee Pain explained from a myofascial point of view: which muscles refer pain into the area, the order to examine them in, and the findings that point away from trigger points.
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