Myofascial trigger point knee pain

Author: Chloe Mo, Founder & Registered Physiotherapist

Trigger points are localized, highly sensitive areas in muscles that produce pain when compressed, sometimes radiating to other parts of the body. Trigger points are often associated with tight bands within muscle fibers. These tight bands are small sections of muscle fibers that contract and fail to relax, leading to reduced local blood flow, which in turn causes oxygen deprivation and the accumulation of pain-inducing substances (such as lactic acid), resulting in knee pain. Trigger points can be found in muscle groups near the knee, such as the quadriceps, hamstrings (including the biceps femoris, semitendinosus, and semimembranosus), calf muscles (e.g., gastrocnemius), and the iliotibial band. These trigger points are usually caused by muscle overuse, muscle tension, or poor posture. When these muscles remain tight, they can place additional stress on the knee, leading to pain.

High-risk groups:

• Individuals who maintain the same posture for extended periods, such as office workers or professional drivers.
• Athletes and laborers who frequently engage in repetitive movements, especially those involving a lot of running or jumping.
• People who lack proper stretching or have muscle imbalances, which can lead to excessive tension in certain muscle groups.
• Athletes who do not warm up or cool down properly, which can increase the risk of muscle tension and trigger points.

Here are some common muscles associated with knee pain and their potential causes:

1. Quadriceps
   This is a group of muscles at the front of the thigh, crucial for knee extension. Overuse, such as from prolonged cycling, running, or incorrect training methods, can lead to trigger points in the quadriceps.
2. Hamstrings
   A group of muscles at the back of the thigh that help bend the knee. Prolonged sitting, muscle imbalances, or overstretching can lead to trigger points in the hamstrings.
3. Adductors
   This muscle group is located on the inner thigh and is involved in adduction movements of the leg. Overuse or injury of the adductors, such as during lateral movements or ball sports, can lead to trigger points.
4. Iliotibial Band / IT Band Syndrome
   Although the IT band is not a muscle, it is a thick fibrous band running from the hip to the outside of the knee, closely connected to the muscles on the outer thigh. Overuse, especially in runners and cyclists, can lead to IT band syndrome, causing pain near the knee.
5. Biceps Femoris
   This is part of the hamstring group, located at the back of the thigh. Rapid changes in direction or sudden acceleration can lead to the formation of trigger points in the biceps femoris.
6. Gastrocnemius
   The gastrocnemius is a muscle at the back of the calf and is a common source of knee pain. Wearing high heels, excessive running, or jumping can lead to trigger points in the gastrocnemius.
7. Sartorius
   This is the longest muscle in the human body, running diagonally from the hip to the inner side of the knee. Overuse or unusual movement patterns can lead to the formation of trigger points in the sartorius.
8. Rectus Femoris
   This is part of the quadriceps and is the only muscle that crosses both the hip and knee joints. Sudden acceleration or overstretching can lead to trigger points in the rectus femoris.

Trigger points in each muscle can be caused by specific activities, poor posture, muscle imbalances, or injuries. Treatment typically includes physiotherapy, with dry needling, targeted trigger point release, and fascia release therapy being the most effective. Significant improvement is usually seen after 2-4 sessions of treatment.

#TriggerPoints #MusclePain #KneePain #SportsInjury #MuscleTension #FasciaRelease #Physiotherapy #DryNeedling #SportsRecovery #PoorPosture #MuscleImbalance