Trigger Points -- Part Two: How to Un-knit Those Knots

Posted by: admin in Untagged  on Feb 8, 2010

If you've ever experienced a Swedish massage, you know the benefits of tissue kneading and long strokes that cover the entire length of a muscle.  Trigger point massage, however, focuses specifically on tiny lumps within a muscle that typically refer or send pain to another (usually nearby) part of the body.  In T.P. massage, you will experience deep, static pressure -- very different from the rhythmic, flowing style of a Swedish session.  It may be beneficial to think of trigger point massage as true 'Body Work', because it requires active participation from the recipient.

How Do I Locate a Trigger Point?

Trigger points can show up in almost any muscle, but the ones most often complained of are in the shoulders, neck and back.  Reach up with your hand, and touch your opposite shoulder.  Moving your fingers in small circles, see if you can locate any knotted or tender spots in this area.  When you've found one, press down on it slowly, gradually deepening your pressure.  You might be thinking "Ouch!"  Take a big breath, and try to maintain the pressure.  Does this spot 'radiate' pain or sensations of tingling, or hot and cold up your neck, or perhaps down your shoulder?  If you experience a sensation anywhere else while pressing on this tender spot (a phenomenon known as 'referred pain' or 'referred sensation'), you've found a Trigger Point!  You can repeat this exercise on your legs, your upper arms, even in the muscles that work your jaw.

"On a scale of 1 to 10..."

When treating trigger points, be ready to endure some uncomfortable sensations.  Knowing just how much pressure to apply is very important, and that's why it's good to explore your own Trigger Points and become familiar with what is beneficial for your body.  In general, keep in mind a pain scale of 1 to 10, with '1' representing no pain, and '10' representing the most pain you can safely tolerate.

Follow the steps below -- and always remember to breathe deeply:

1. Begin to apply pressure directly downward (not at an angle) into this point.  Don't just suddenly push down -- deepen your pressure slowly, and breathe.
2. Picture the pain scale in your head.  Gradually try to bring yourself to a 7 or an 8 -- but not beyond.  Once you've reached this level, maintain the pressure as you breath in and out.  Resist the urge to 'rub' or 'knead' this spot.  Many find that visualization techniques work well; imagine the trigger point as a ball of mud that is slowly dissolving and melting away.
3. After several seconds have passed, you should begin to feel the pain subsiding, although your pressure remains the same (don't deepen your pressure again).  It could take anywhere from ten seconds to two minutes -- sometimes more! -- for your pain level to drop down to a 1 or 2.  Be patient and breathe.  When you feel nearly no pain, gently begin to let up on the pressure.  It's normal to experience sensations of warmth or tingling when you've released the point entirely.  Now, gently stroke and knead over the trigger point and into the areas that experienced referred pain.  This helps to dissipate any lingering tension and re-pattern the muscle fibers.

Sore Winner

With Trigger Point work, you should expect to be a bit sore the next day.  However, if the soreness persists for more than 48 hours, you've probably overworked yourself.  Next time, go a little more slowly, breathe a little more deeply, and really listen to your body's response to the treatment.  Drinking lots of water helps to flush toxins that may be released during trigger point work, and will minimize soreness.

The Body Back Buddy was designed to help you reach problem spots such as the lower back and between the shoulder blades -- areas that often become congested with trigger points.  Many find that exerting the deep pressure necessary for T.P. treatment can be hard on the hands and fingers -- Body Back Buddy does the work for you.  Give it a try...you'll be amazed at the results.