It is possible and worthwhile to treat your own trigger points. The Ther-a-Cane and Backbuddy are two commercial products designed to treat trigger points. You can also use a tennis (or other slightly soft) ball, or your hands. Experiment to find what’s most comfortable for you, and use the resources listed below to learn effective, safe techniques. Foam rollers can help relieve trigger points, but are often not specific enough for full relief.
Simply lay on the ball or place it between you and the wall. Roll the ball until you identify tender areas and then stay in place for approximately 5 to 10 deep breaths. Remember to treat the entire muscle and area of the body.
Note that it is more difficult to get complete relief during self-treatment because you often have to engage the muscles you’re trying to treat. Massage can provide more complete relief because you can relax the muscles being treating.
Note that it is more difficult to get complete relief during self-treatment because you often have to engage the muscles you’re trying to treat. Massage can provide more complete relief because you can relax the muscles being treating.
Things to Remember
- Start where you are and work within your pain tolerance!
- Analyze your daily habits to understand and modify the underlying causes of your trigger points. I can help you identify activities or postures that can perpetuate trigger points.
- Don’t just treat the spot that hurts! Remember that trigger points refer pain so treat the entire muscle and area of the body. Ask me, or use the books listed below to better understand referral patterns.
- Don’t overtreat. Multiple short treatments are better than one long treatment. Usually 2 15-minute sessions are a good starting point. Don’t treat a single point for more than 10-12 deep breaths. Overtreatment can actually irritate the trigger point and increase pain.
- Treatment takes time. It’s taken you weeks or years to develop trigger points. They will not be resolved overnight.
- Remember to breathe! - slowly and deeply during self-treatment or a massage. Deep, full breathing helps you relax and optimizes oxygen exchange in your lungs.
Check out my earlier blog on Trigger Points to understand them better!
RSS Feed
