The Art of Balanced Living

Self Massage: Trigger Point Therapy

Trigger points are areas of hyper irritation in a muscle. Trigger points occur because the muscle has been injured in some way and an area of the muscle is contracted. This contracted area restricts blood flow. The restriction of blood flow causes the muscle to become nutrient starved and have a build-up of waste products. This can cause pain, numbness, tingling and weakness in the muscle.

Trigger points cause both local and referred pain. Referred pain is pain that occurs away from the area of the trigger point. Trigger point pain refers in a predictable pattern. This website has a detailed trigger point pain referral chart.

I suggest that you seek the care of a professional massage therapist to alleviate your pain. Many of us can’t afford to see a massage therapist more than once a week so between sessions it is useful to do some self treatment. Depending on the area of the pain, you might need to use some trigger point tools. A tennis ball is a good tool. If the area of pain is too small for a tennis ball to get into you might consider using a Body Back Buddy Massage Cane or a The Original Knobble II - Deep-Muscle Therapy Massage Tool. You can also your hands.

Get in a comfortable position and use your tool to probe the area were you are feeling discomfort. If you find an area that is hard or ropey that is usually a trigger point. Find the center of that trigger point and use moderate pressure to press on it. When you press on a trigger point you will feel numbness or tingling in the area you are pressing. Some people have described the feeling as sour. Press on it at moderate pressure for ten seconds. Release the pressure for two seconds. Then press on it again for ten. Repeat this cycle for no longer then two minutes or until the pain in the area eases.

Trigger points are usually grouped together in an area, so not far from the first one, you’ll find another. Continue the process for all the trigger points in that area or until you get tired of doing it. Note that trigger point therapy will sometimes make you feel nausea. If you are feeling sick stop. Be sure to drink plenty of water after your treatment.

I use a tennis ball to treat trigger points in my back. I usually lean against a wall with the tennis ball between me and the wall. I move around to roll the ball around on my back. When I find a tender spot I lean into the ball a little harder for ten seconds then I let the pressure off for two. I repeat this until the pain lessens or goes away completely, no longer then two minutes. The tennis ball method works well for me.

Self massage is not a substitute for medical care. If you are experiencing pain, chronic or acute, and have had an injury, please seek the advice of a medical professional.

Photo by Fran-cis-ca.