Trigger points / pain points

In 2016 I (Christian Conermann) really overdone running. At the beginning of 2017, two doctors, a trauma surgeon and a back specialist diagnosed me independently of one another that I would never run or cycle again! Since I was 14 there was only one hobby for me, sport. As an athlete, such a diagnosis is a doomsday scenario. What happened? I ran so much that my feet started tingling with the pain in my back. The nights were also very short with 2-3 hours of sleep.

So a solution had to be found as soon as possible. After a six-month break, I looked for a personal trainer. Dear Alex happened to be a physiotherapist and, in addition to strength training, dealt a lot with fascia training and trigger point treatment. I still clearly remember his diagnosis. "Christian take a few steps and tense your glutes" - I looked at him with a smile and a questioning look, not serious - it didn't work out! "No wonder Christian, you have no more ass in your pants and your body is full of trigger points!"

Believe it or not, I'll run and ride my racing bike again - painlessly :-)


On this page I would like to address the important topic of trigger points (pain points). The human body has 650 muscles, unbelievable, isn't it? In addition, I would like to point out that the central nervous system of our body also plays a major role in this context.

What is a trigger point?

The most common form of trigger points are so-called myofascial trigger points (affecting the muscles and fasciae). These are painful hardenings in the skeletal muscles, the muscles that are responsible for body movement, for example running or hiking.

These painful indurations sit in a bundle of tense muscle fibers , so-called “hard tension cords” or “thaws” . With the help of therapists, these trigger points (contraction points) can be felt as knots or knobs. If pressure is exerted on these points, it creates unpleasant pain (zone of maximum painfulness) . Depending on the strength of the pressure and the type of trigger point, they can be so strong that the person affected literally flinches (so-called local twitch response).

There are two types of trigger points in medicine:

  • Active trigger points: cause spontaneous pain when resting and moving

  • latent trigger points: sensation of pain only with touch and pressure


The muscle building

In order to better understand the origin and localization of myofascial trigger points, it is helpful to visualize the structure of a human skeletal muscle. I found a great website on the Internet that shows all the trigger points in the body. To do this, you have to know how to use this site.


The X denote the trigger points. There is no difference between the black and white X. The red shaded area shows the pain transmitted through the trigger points and the dark red area means that more people are experiencing pain in this area. This example overview shows the trigger points for the little toe spreader on the foot :



Now I have kept you under the torture long enough. You can find all trigger points clearly on a map, sorted by muscles and symptoms at

That is why fascia training is very important, because it is how you get your connective tissue in top shape. By the way, our trainer Brinja is a trained fascia and blackroll trainer:


I would be very happy if we could exchange ideas about this important topic in our forum:

Abductor Digiti Minimi, Flexor Digitorum