Myofascial pain is a condition where tight, sensitive knots in muscles, called trigger points, cause local pain or pain that refers to other areas. These knots can form from overuse, injury, poor posture, or stress, and often lead to aching, stiffness, and restricted movement in the affected area.

An analogy…

Think of a trigger point like a knot in a rope, the rest of the rope (muscle) can’t move properly until the knot is released. That tight knot pulls on surrounding areas and causes pain, even in places you wouldn’t expect.

What causes myofascial pain?

Muscles are covered in fascia, a thin layer of connective tissue. When muscles are overloaded, injured, or under constant tension, they can develop trigger points, small, tender areas within the muscle that become tight and don’t relax. These trigger points can reduce blood flow, irritate surrounding nerves, and cause pain locally or in distant areas through referred pain patterns.

What are the signs and symptoms of myofascial pain?

• Deep, aching pain in muscles, often described as dull or nagging
• Tender trigger points
• Referred pain that travels away from the source of the trigger point
• Muscle tightness or stiffness, especially after rest or activity
• Reduced flexibility or strength in the affected area
• Pain that worsens with stress, poor posture, or repetitive movement

What tests are used to diagnose myofascial pain?

Palpation: The practitioner feels for tight, tender bands of muscle or knots

Trigger point testing: Pressing on a trigger point may reproduce pain or referral patterns

How long does myofascial pain take to heal?

Mild, recent cases may resolve in 1 to 2 weeks with treatment. More persistent cases may take 4 to 6 weeks or longer. Chronic myofascial pain, especially if associated with stress or poor posture, may require long-term management and prevention strategies.

How does myofascial pain happen?

• Poor posture or sustained positions
• Repetitive movements or muscle overuse
• Acute injuries or trauma
• Stress and tension, leading to muscle clenching
• Lack of movement or exercise
• Weak or imbalanced muscles causing overload in others

What treatment can help myofascial pain?

• Manual therapy, including massage, trigger point release, dry needling, or myofascial release
• Stretching and mobility work to restore normal muscle length
• Postural retraining and ergonomic corrections
• Exercise therapy to improve muscle strength and balance
• Heat therapy or contrast therapy to improve blood flow and reduce stiffness
• Foam rolling or self-massage using tools like trigger balls or spikey balls

What exercises or stretches can I do for myofascial pain?

• Gentle stretching of tight muscles
• Trigger point release using balls or rollers
• Strengthening of weak postural muscles
• Postural drills for sitting, standing, or lifting
• Breathing and relaxation exercises

What products can help with myofascial pain?

• KT Pilates Band Pack
• KT Trigger Ball
• Wheatbag