Trigger points can occur in almost any muscle in the body – but there are some areas that are particularly prone. Here are the most common locations, what causes them, and what symptoms they typically cause.
Neck and upper back
This is perhaps the most common area for trigger points. Muscles such as the trapezius, levator scapulae and the deep neck muscles are chronically overworked in many people – especially those who sit a lot in front of a screen or carry stress in their shoulders. Read more about common causes of neck pain in a sedentary lifestyle .
Typical symptoms: stiff neck, tension headache, pain radiating up the head or down the shoulder.
Shoulders
The rotator cuff and surrounding muscles are frequent sites of trigger points, especially in people who work with their arms raised or perform repetitive movements.
Typical symptoms: deep, aching pain in the shoulder, limited mobility, pain when lifting the arm.
Lower back and hips
The quadratus lumborum – the muscle that runs along the lower back – is one of the most commonly reported causes of lower back pain. Read more about how massage can reduce tension in the lower back .
Typical symptoms: deep lower back pain, difficulty getting up from a chair, pain when bending to the side.
Gluteus and piriformis muscles
The piriformis muscle, located deep in the buttock region, is famous for being able to pinch the sciatic nerve and cause symptoms similar to sciatica.
Typical symptoms: deep buttock pain, pain that radiates down the leg, numbness or tingling. Read more about when muscle tension causes pain down the legs .
Legs and feet
The gastrocnemius and soleus – the calf muscles – are prone to trigger points in both active and inactive people.
Typical symptoms: calf cramps, heel pain, foot stiffness in the morning.
Jaw and temples
The chewing muscles – masseter and temporalis – are very vulnerable in people who keep their jaws tense, grind their teeth or are under a lot of stress.
Typical symptoms: jaw tenderness, temple headache, difficulty opening the mouth fully.
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