The normal contraction of a sarcomere actually pumps blood through the muscle fiber's capillaries. Fresh blood is exactly what a sarcomere in contracture is not getting because its stuck.
Massage forces blood into stuck sarcomeres enabling them to come out of contracture. That got me thinking about other ways to do the same thing. Ways that might work better than massage.
Massage doesn't always seem to work very well and some sarcomeres stay in contracture. They are, after all, microscopic. A therapist can only tell if there are large concentrations of sarcomeres in contracture. That makes it easier for a larger trigger point to return.
Since contracting a muscle pumps blood in healthy sarcomeres, it seems that exercise that contracts a muscle might get blood into the unhealthy ones.
The article also explains how stretching and lifting heavy weights don't really help and can aggravate a muscle with trigger points.
So I tried doing a bunch of reps with no weight and just contracting semi-hard (50% of the max probably) at the top of the movement. On the way back, I fully extend the muscle but don't stretch it with any significant effort. I did about thirty reps.
This seems to work more effectively and easily than massage. I'll keep you posted on my progress.