Ever felt pain in one part of your body, only to discover the real issue was somewhere else? That’s the confusing nature of trigger points—tight muscle knots that refer pain to other areas. These small spots can lead to headaches, back pain, or even tingling in the arms and legs, making the source hard to trace.
Trigger point massage therapy targets and releases these hidden knots to restore movement and ease discomfort. From stiff necks to aching knees, many common issues are linked to myofascial trigger points.
In this guide, we’ll explore 10 pain spots you might not expect—and how targeted therapy can bring lasting relief.
1. Neck Pain That Starts in the Upper Trapezius
That nagging neck pain or tension headache might not be coming from your neck at all. A tight spot in the upper trapezius—right across the top of your shoulder—is a common source of referred pain.
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- Feels like: Stiff neck, dull headache, or pressure near the temples
- Often caused by: Poor posture, phone use, or sitting for long hours
- Massage therapy helps by: Releasing the knot, improving circulation, and easing referred pain
Trigger point massage therapy targets the real source of discomfort, helping you move more freely and feel better overall.
Not sure which massage suits your needs best? Find your perfect fit with this quick guide.
2. Headaches That Begin in the Suboccipitals
Subtle muscle knots at the base of your skull—called the suboccipitals—can be the hidden source of recurring headaches. These tiny muscles can refer pain to the forehead, temples, or even behind the eyes, often mimicking tension or sinus headaches.
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- Feels like: Pressure across the forehead, eye strain, or a tight band around the head
- Often mistaken for: Tension or migraine headaches
- Massage therapy helps by: Applying precise myofascial trigger point release at the base of the skull to ease referred pain and improve mobility
Research shows that suboccipital trigger point therapy may be just as effective as steroid injections in relieving headache symptoms.
3. Shoulder Pain from the Infraspinatus
The infraspinatus sits beneath your shoulder blade and is a common trigger point spot. When tight, it can send pain down your arm—often mistaken for nerve pain or shoulder injury.
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- Feels like: Deep shoulder ache or radiating arm pain
- Often caused by: Desk work, lifting, or repetitive motion
- Massage therapy helps by: Releasing the knot and restoring shoulder movement
Trigger point therapy can ease the pressure and help bring back proper shoulder and arm function.
Want to understand how trigger point massage works? Here’s a deeper look at what it involves.
4. Wrist or Hand Pain from the Scalenes or Pec Minor
If you’re feeling tingling, numbness, or weakness in your hand, the issue might actually stem from your neck or chest. Trigger points in the scalenes or pec minor can compress nearby nerves—a condition similar to thoracic outlet syndrome.
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- Feels like: Tingling, numbness, or hand weakness
- Common triggers: Poor posture, tight chest muscles, or shoulder tension
- Massage therapy helps by: Releasing pressure around the nerves and easing referred symptoms
Non-invasive and effective, trigger point massage offers relief without the need for drastic treatment.
5. Lower Back Ache from the Gluteus Medius
Not all lower back pain comes from the spine. Tight gluteus medius muscles—located at the side of your hips—can refer pain straight to the lower back. It’s a common issue for runners, gym-goers, and anyone sitting for long periods.
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- Feels like: Dull ache in the lower back or hip
- Often caused by: Prolonged sitting, overuse, or poor movement patterns
- Massage therapy helps by: Applying deep pressure and myofascial release to the glutes to relieve referred pain
Back pain isn’t always what it seems. In the next section, we’ll look at how tension in a small hip muscle can lead to surprising discomfort down the leg.
For a holistic approach that also targets energy flow and pressure points, explore the benefits of Traditional Chinese Massage.
6. Hip Tightness from the Tensor Fasciae Latae (TFL)
The TFL is a small but powerful muscle near your outer hip. When overworked, it can develop trigger points that send pain down the side of your thigh—often confused with IT band syndrome.
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- Feels like: Tightness or burning sensation along the outer thigh
- Common causes: Overuse, poor running form, or muscle imbalance
- Massage therapy helps by: Releasing tension in the TFL and improving hip alignment and movement
Feeling tension in places you didn’t expect? Try a professional trigger point massage at home. Book your session now with Blys.
7. Knee Pain from the Vastus Lateralis
Pain on the outside of your knee isn’t always a joint problem. It often stems from the vastus lateralis, a large muscle along your outer thigh. Tight spots here can refer pain directly to the knee, especially during movement.
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- Feels like: Sharp or aching pain on the outer knee
- Often triggered by: Squats, stairs, or prolonged standing
- Massage therapy helps by: Releasing thigh tension and restoring proper knee alignment and function
Knee pain doesn’t always start at the joint. Next, we’ll look at how tight calves can lead to unexpected discomfort in your heel or foot.
8. Heel or Foot Pain from the Calves (Gastrocnemius/Soleus)
Heel pain isn’t always a foot issue. Tight calf muscles, especially the gastrocnemius and soleus, can create tension that pulls on the heel, often mimicking plantar fasciitis.
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- Feels like aching or stabbing heel pain, especially after rest
- Common in runners, tradies, and anyone standing or walking for hours
- Massage therapy helps by using myofascial trigger point release to loosen calf muscles and reduce tension on the foot
Foot pain can sneak up on you, but it’s often rooted higher up. Let’s look at how arm and elbow pain may also start elsewhere.
9. Elbow Pain from the Triceps or Wrist Extensors
Not all elbow pain comes from overuse at the joint itself. Trigger points in the triceps or wrist extensors can refer pain directly to the outer elbow, a condition often called “referred tennis elbow”.
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- Feels like tenderness or aching on the outer elbow, especially during gripping or lifting
- Pain source is often higher up the arm, not in the joint itself
- Massage therapy helps by applying targeted pressure to release tension in the upper arm muscles
Not sure what’s really causing your elbow pain? Book a targeted session with Blys and get relief with professional trigger point massage therapy.
10. Chest Discomfort from the Sternocleidomastoid (SCM)
Tightness in the SCM, a major neck muscle, can trigger discomfort in unexpected places—your chest, jaw, or even your ear. It’s often mistaken for anxiety, heart strain, or dental pain.
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- Feels like tight chest, facial pressure, or ear pain
- Common in people under chronic stress or with poor posture
- Massage therapy helps by easing tension in the neck and reducing the body’s stress response
Subtle muscle knots like this one are often overlooked—but releasing them can change everything.
Looking to support your body’s natural detox process? Learn how lymphatic drainage massage can help.
Start Feeling Better Where It Counts
Trigger point pain can be misleading. That aching lower back or recurring headache might not be coming from where it hurts—but from a tight muscle somewhere else entirely. These hidden myofascial trigger points can quietly disrupt movement, sleep, and your overall wellbeing.
Trigger point massage therapy offers a hands-on, non-invasive way to identify and treat the actual source of discomfort. It helps release built-up tension, improve muscle function, and restore balance—without the need for complex treatment plans.
With Blys, expert help comes to you. Whether you’re at home, at work, or staying in a hotel, you can book a session in just a few steps.
How to book with Blys:
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- Visit getblys.com.au
- Select Trigger Point Massage Therapy
- Choose your city, date, and time
- Confirm your booking online
- Your therapist arrives, fully equipped
Noticing strange aches or tension that won’t go away? Book a mobile massage with Blys today and experience relief where it really starts.
