What to train after a trigger point settles

Start with pain-free full range twice daily and low-load isometrics for the treated muscle — around 30 to 45 seconds at a comfortable effort, three to five repetitions. The aim is confident use of the range you have just gained.

Keep the aggravating activity reduced but not stopped; complete rest tends to lower tolerance further.

For the terminology and interpretation used here, compare What are trigger points?; Primary vs secondary trigger points; How to read referred pain maps. These guides distinguish the definition of a trigger point, its classification and the limits of a referred-pain map.

Move to slow resistance work through full range, two to three sessions a week, eight to fifteen repetitions, stopping two or three repetitions short of failure. Endurance matters more than peak strength for muscles that hold postures.

Use the pattern the muscle actually has to do: scapular work for shoulder cases, hip abduction and single-leg stance for lateral hip cases, calf raises through full range for foot and ankle cases.

Track one function, not just pain: minutes at the desk before symptoms, kilometres before the calf tightens, reps before the shoulder aches. Soreness during and shortly after loading that settles within 24 hours is acceptable; symptoms that build day on day are not.

If the point reactivates as soon as load rises, go back to the perpetuating-factors list before adding technique.