This therapeutic method targets painful muscle knots—called trigger points—to alleviate discomfort

Such knots frequently arise due to repetitive strain, trauma, emotional tension, or prolonged poor alignment, radiating discomfort to distant regions

The first step Physiotherapie Hausbesuche in Basel successful trigger point therapy is locating the root of your muscular pain

Don’t just focus on where it hurts—track the pain’s origin by mapping its radiation pattern

You’ll often find knots in the neck, shoulder blades, lower back, and hip flexors

Once you have located the trigger point, apply steady pressure using your fingers, a massage ball, or a foam roller

Intensity should never exceed a 7 out of 10 on the discomfort scale

Maintain steady pressure between 30 and 90 seconds depending on your tolerance

A dull ache is expected; if it feels like a stab, ease off immediately

You may feel the tight band of muscle loosen and the sensation of pain fade over time

Inhale deeply through your nose and exhale fully through your mouth as you press

It activates the parasympathetic response, reducing muscle guarding and promoting healing

After releasing the pressure, gently stretch the muscle

For example, if you worked on your shoulder, slowly roll your shoulder forward and backward to encourage movement

Apply pressure 2–3 times daily, particularly post-exercise or during flare-ups

Regular, gentle sessions yield better long-term results than occasional aggressive pressure

Your muscles will adapt, becoming more resilient and less prone to re-knotting

It’s also helpful to stay hydrated, maintain good posture, and avoid repetitive motions that strain your muscles

Always see a doctor if pain radiates, causes numbness, or interferes with daily function

For persistent or complex pain, trigger point therapy should be part of a broader treatment plan under clinical guidance