Trigger Point: How to Get Rid of Shoulder Pain

Trigger points are tight, tender knots that form in muscles -- and they are one of the most common causes of shoulder pain. If you have had a recent shoulder injury, including an AC joint separation, trigger point release can be a powerful tool for relief.

What is a Trigger Point?

A trigger point is a hyperirritable spot within a taut band of skeletal muscle. It is painful when compressed and can refer pain to other areas. In the shoulder, trigger points often develop in the upper trapezius, infraspinatus, and deltoid muscles.

Why Trigger Points Form After Shoulder Injuries

After an injury like an AC joint separation, your body compensates. Muscles around the shoulder tighten up to protect the joint. Over time, these protective patterns create trigger points that cause ongoing pain -- even after the original injury has started to heal.

How to Perform Trigger Point Release

1. Locate the tender spot -- Press gently around the shoulder and upper back. Trigger points will feel like small knots that reproduce your pain.
2. Apply steady pressure -- Use your fingers, a lacrosse ball, or a tennis ball. Press into the trigger point with moderate pressure.
3. Hold for 30-90 seconds -- Maintain the pressure until you feel the muscle release or the pain begins to decrease.
4. Breathe -- Deep, slow breathing helps your nervous system relax and allows the muscle to let go.

When to Seek Professional Help

If your shoulder pain persists despite self-treatment, or if you are recovering from a significant injury, professional trigger point therapy can make a meaningful difference. At Movement Solutions, manual therapy is a core part of how we treat shoulder pain.

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