By  Shane Dowd, CES, CMP

Have you ever experienced a nagging muscle pain that just won’t go away, no matter how much you stretch or massage it? You’re not alone. 

The secret to effective relief often lies in the proper application of trigger point therapy. But to get the best results, you need to follow a few essential rules—what I like to call the "Three Golden Rules" for pain-free muscles.

The Golden Rules of Trigger Point Therapy

Rule #1: Use the Right Tool for the Job

Imagine fixing a delicate watch with a hammer—it won’t work, right? The same goes for your muscles. Whether you’re using a foam roller, massage ball, or a more advanced tool like The Hip Stick, selecting the right tool for the specific muscle group and issue is critical.

For example, a foam roller is perfect for large muscle groups like your quads, while a massage ball is better for pinpointing tension in smaller areas. A specialized tool like The Hip Stick reaches areas no other tool can.

Of course, if you haven’t been obsessing over all things massage as I have for 14+ years, you might not initially know which tool is most appropriate for you. But if you watch my free YouTube videos, do my DIY programs, or work with me or my team 1:1, you will slowly learn and master the best tools.

Rule #2: Apply the Goldilocks Principle

Remember the story of Goldilocks? She needed everything to be "just right." The same principle applies to trigger point therapy. Too little pressure and you won’t release the muscle tension; too much, and you could cause more harm than good.

The key is to find that sweet spot—uncomfortable but not painful—to effectively address the muscle without overwhelming it. My mentor Phil, a bodyworker with 40 plus years of experience, called this “The Sweet Spot”: uncomfortable but acceptable.

Rule #3: Keep Working Until You Make a Change

Here’s where most people go wrong—they stop too soon. Trigger point therapy isn’t about spending a set amount of time on a muscle. It’s about working until you feel a lasting change.

This could mean the trigger point becomes less dense, your range of motion improves, or the pain subsides. You need to keep at it until you achieve noticeable results.

Why These Rules Matter

When you follow these three Golden Rules, you’re doing more than just relieving muscle pain—you’re treating the root cause. Using the right tool allows you to target the muscle effectively, while the Goldilocks Principle ensures you’re applying just the right amount of pressure.

Continuing until you make changes guarantees that your efforts are paying off with actual, tangible results.

To take myself as an example: given that I have FAI hip impingement, labral tears, and bone cysts (aka hips that are NOT built to move and feel particularly well), I shouldn’t be able to do much, if anything, with my hips. But, with the help of trigger point therapy (and various other massage, stretching, and strengthening techniques), I’ve accomplished a respectable level of strength and flexibility that I’ve maintained for over a decade.

Conclusion: Achieving Lasting Muscle Relief

Trigger point therapy is a powerful technique for muscle pain relief, but only when done correctly. By following these Golden Rules—using the right tools, applying just the right amount of pressure, and continuing until you make a noticeable change—you can achieve lasting relief and improve your muscle health.

Ready to apply these Golden Rules? Visit GotROM.com for more detailed techniques and guidance on our Hip Fix program.

If you need 1:1 support, apply for our Hip Fix™ 1:1 Coaching Program. We will work together to help you achieve the best results, one muscle at a time.

As always, remember that you’re just one step away from building or rebuilding your perfect body.