Trigger Points in Trapezius: Causes and Treatments
Understanding Trigger Points in the Trapezius Muscle and How to Treat Them
If you’ve ever felt that stubborn knot in your shoulder that just won’t quit, chances are you’ve encountered trigger points in your trapezius muscle. As an athletic trainer, I’ve worked with countless clients dealing with this very issue. It’s frustrating, painful, and can significantly impact your day-to-day life—but here’s the good news: there are effective ways to manage and treat these pesky trigger points.
In this blog, we’ll dive into what trigger points in the trapezius are, why they form, and the various modalities—from deep massage to dry needling—that can help you find relief. So, let’s get started!
What Are Trigger Points in the Trapezius Muscle?
The trapezius is a large, diamond-shaped muscle that extends from the base of your skull, down your spine, and out to your shoulders. It plays a key role in supporting your head, moving your shoulders, and stabilizing your upper back.
Trigger points, often referred to as muscle knots, are hyperirritable spots within a taut band of muscle fibers. In the trapezius, these points are incredibly common and can cause referred pain—meaning the pain radiates to other areas, such as the neck, shoulder, or even the head (hello, tension headaches!).
Common Causes of Trigger Points in the Trapezius:
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Poor posture: Think slouching at your desk or craning your neck over your phone.
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Stress: Emotional tension often manifests physically in the shoulders and neck.
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Repetitive movements: Athletes, musicians, and desk workers are particularly prone.
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Inadequate recovery: Overuse without proper rest and stretching.
Symptoms of Trapezius Trigger Points
How do you know if you’re dealing with a trigger point in your trapezius? Here are some telltale signs:
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A deep, aching pain in your neck, shoulders, or upper back.
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Stiffness or limited range of motion.
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Tension headaches originating at the base of the skull.
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Referred pain down the arm or into the upper chest.
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Tender, palpable knots in the muscle.
Effective Modalities for Treating Trigger Points in the Trapezius
Thankfully, there are several ways to address and alleviate trigger points. Here’s a breakdown of some of the most effective techniques:
1. Deep Trigger Point Massage
Deep massage is one of the most straightforward and effective ways to release a trigger point. By applying firm pressure directly to the knot, you can help relax the muscle fibers and improve blood flow to the area.
How It’s Done:
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A therapist (or even you) locates the trigger point and applies sustained pressure using fingers, thumbs, or a massage tool.
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Pressure is held for 30-90 seconds, followed by gentle stretching of the muscle.
Benefits:
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Immediate reduction in pain and tension.
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Improves circulation, speeding up recovery.
Pro Tip: Use a tennis ball or massage gun if you’re tackling the knots on your own.
2. Dry Needling
Dry needling involves inserting thin needles directly into the trigger point to release tension and promote healing. While it sounds intimidating, many people find it incredibly effective.
How It Works:
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A trained practitioner identifies the trigger point and inserts a needle into the taut muscle band.
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This stimulates a “local twitch response,” which helps reset the muscle fibers.
Benefits:
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Quickly reduces pain and improves mobility.
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Targets deep-seated knots that are difficult to reach with massage.
Important Note: Dry needling should only be performed by a qualified professional.
3. Cupping Therapy
Cupping therapy uses suction to lift the skin and underlying tissues, increasing blood flow and reducing tension in the muscle.
How It’s Done:
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Silicone or glass cups are placed on the skin over the trapezius.
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Suction is applied, either through heat or a pump, to gently lift the tissue.
Benefits:
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Relieves deep muscle tension and improves circulation.
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Encourages lymphatic drainage, reducing inflammation.
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Often leaves round marks on the skin, which are painless and temporary.
Pro Tip: Combine cupping with massage for a comprehensive treatment.
4. Kinesiology Taping
Kinesiology tape is a stretchy, adhesive tape designed to support muscles and reduce pain. When applied to the trapezius, it can alleviate tension and improve posture.
How It Works:
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The tape is applied along the muscle fibers of the trapezius, often in an “X” or “Y” pattern.
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It gently lifts the skin, improving blood flow and reducing pressure on painful areas.
Benefits:
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Provides continuous support without restricting movement.
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Encourages proper posture, which prevents further strain.
Pro Tip: Always clean the skin before application to ensure the tape sticks properly.
5. Muscle Energy Techniques (MET)
MET involves gentle, controlled contractions of the muscle to improve its flexibility and reduce trigger point tension.
How It’s Done:
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The therapist guides the client through a series of isometric contractions, followed by stretching.
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For example, you might resist against gentle pressure as the therapist pushes your head in a specific direction.
Benefits:
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Restores range of motion and lengthens tight muscles.
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Reduces pain and stiffness without aggressive pressure.
Pro Tip: This technique is especially useful for clients who find deep tissue work too painful.
Self-Care Tips for Managing Trapezius Trigger Points
In addition to professional treatments, there’s a lot you can do at home to keep those trigger points in check:
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Stretch Regularly: Try gentle neck stretches, like tilting your head toward your shoulder and holding for 20 seconds.
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Use Heat Therapy: A warm compress or heating pad can help relax the muscle and improve blood flow.
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Stay Hydrated: Proper hydration supports muscle health and recovery.
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Improve Ergonomics: Adjust your workstation to promote good posture—keep your screen at eye level and use an ergonomic chair.
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Practice Stress Management: Activities like yoga, deep breathing, or mindfulness can reduce the tension that contributes to trigger points.
Final Thoughts
Trigger points in the trapezius muscle may be common, but they don’t have to be a permanent part of your life. Whether you opt for deep massage, dry needling, or a combination of therapies, there are plenty of effective ways to find relief. Don’t forget to incorporate self-care and prevention strategies into your routine to keep those trigger points from coming back.
Your shoulders do a lot for you every day—give them the care they deserve! If you’re dealing with persistent pain or tension, don’t hesitate to reach out to a trained professional for guidance. After all, a little investment in your health now can lead to big rewards later.

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