Almost everyone who's had a deep tissue massage has hit a spot that made them wince — a small, unreasonably tender area that the rest of the muscle doesn't share. These are usually trigger points, and understanding what they actually are makes the discomfort make a lot more sense.

What a trigger point actually is

A trigger point is a small area within a muscle where fibres have contracted and stayed that way, forming a tight, localised knot that doesn't release on its own. It's more sensitive to pressure than the surrounding tissue, and it can sometimes refer pain to a completely different area — a trigger point in the shoulder is a common cause of what feels like a headache.

Why they form

  • Repetitive strain — the same motion done constantly, like typing or a repetitive lifting pattern at the gym
  • Poor posture held for long periods, especially at a desk
  • An old injury that never fully released the surrounding muscle
  • Stress, which tends to concentrate physical tension in a handful of predictable spots

Why working on them can be uncomfortable

Sustained, focused pressure is usually what's needed to release a trigger point, and because the area is already more sensitive than normal, that pressure registers as more intense than the same amount applied elsewhere. This is normal and expected — but there's an important distinction between "intense, focused discomfort" and "sharp pain," and only the first one is a normal part of the process.

What should make you speak up

Discomfort that feels like pressure building on a tender spot is expected. Sharp, shooting, or genuinely painful sensations are not — say so immediately if that's what you're feeling, since it could mean the pressure needs to ease off or the technique needs to change entirely.

What to expect afterward

Mild soreness in the area for a day or so afterward is common, similar to muscle soreness after exercise. Gentle movement and hydration generally help. If a trigger point doesn't improve at all after a couple of focused sessions, it's worth mentioning to your therapist so the approach can be adjusted, rather than repeating the same technique indefinitely.