Trigger points are specific areas along a skeletal muscle that are sensitive to touch and pressure, which causes tenderness and pain. The spots are often caused by hyperactive areasa on the muscle where excessive neural stimulation causes the muscle fibers to stay contracted and stick together. Many people experience trigger points in their buttocks, legs and other parts of their hips after exercise because of excessive fatigue and neural activity in the body parts.
Effects
Trigger points cause not only the muscle to be tight and inflexible, but also the surrounding connective tissues, called fasciae, to become taut like leather. Since fasciae connect the muscle group to other parts of your body, fasciae with trigger points can cause nearby body parts to become inflexible as well, explains massage therapist Rolfer Thomas Myers, author of "Anatomy Trains." This pattern causes a chain reaction in your body where multiple muscles can have trigger points from one original site. For example, a trigger point in your buttocks can cause your hip joints to become stiff. Thus, your knee joints and lower back have to compensate for the hip joints' lack of movement, which causes excessive wear and tear of the joints.
Piriformis Syndrome
The piriformis syndrome is another common cause of trigger points in the lower and deeper part of your buttocks. It is usually caused by the piriformis muscle that irritates the sciatic nerve and causes sciatic pain, according to physical therapist Ron Miller, contributing writer for Spine-Health.com. This muscle runs along the sciatic nerve, which originates in your sacrum, goes through your hips and branches out to your legs. This irritation can occur from constant running, cycling or any repetitive movement of the hip joint.
Treatment
Self-myofascial release, or SMR, is a self-massage technique to break apart trigger points, using a foam roller, massage stick or other massage tools. Apply the pressure upon the trigger point and gently massage the area until the pain gradually goes away. Static stretching reduces the neural stimulation in the muscle, which causes the muscle fibers to stretch and reduce the amount of adhesion. The National Academy of Sports Medicine recommends that you perform SMR first because performing static stretching. When you stretch, hold the position for a minimum of 30 seconds.
Considerations
Work with a physical therapist, chiropractor or massage therapist who has a background in trigger point therapy or myofascial release if the pain in your buttocks and other parts of your hips did not go away after self-treatment. They can provide long-term relief and offer home exercises to prevent the trigger points from returning.
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- Spine-Health.com: Exercise for Sciatic Pain from Piriformis Syndrome
- "Anatomy Trains"; Thomas Myers; 2008
