Once located, the trigger points can be best self-treated using a technique call ischemic compression massage or trigger point pressure release.
TRIGGER POINT PRESSURE RELEASE
This technique involves the application of slowly increasing, nonpainful pressure over a trigger point until a barrier of tissue resistance is encountered. Contact is then maintained until the tissue barrier releases, and pressure is increased to reach a new barrier to eliminate the trigger point tension and tenderness. The pressure can be applied using a massage stick or cane, applying sustained pressure with a lacrosse ball or tennis ball, or by using a foam roller. More recently, techniques to deactivate trigger points using percussion massage guns and vibrating foam rollers have become popular. Let’s explore some of the techniques.
TRIGGER POINT PRESSURE RELEASE METHODS
THERACANE
There are several versions of massage sticks or canes available. The canes have several small balls along their length which allow precise application of pressure to the trigger points. These allow one to easily apply deep pressure massage on hard-to-reach areas such as the neck and back. The technique involves applying adequate pressure to keep the ball in contact with the muscle group you’re working on and prevent the ball from slipping off. Begin with light pressure and short periods of use as your muscles will require a breaking in period. Start off with just a minute or two of use a few times a day. If you overdo it, you will likely hurt more than you did to begin with. This discomfort will normally always go away after a restful sleep or within 12-36 hours. In addition to this, a long hot shower or use of a heating pad will usually make you feel better and speed up your recovery. With experience you’ll be able to use all the pressure you want for extended periods of massage.
If a trigger point in the muscle seems extra sensitive, massage the surrounding area before working on the main trigger point.
Try different methods when applying pressure to determine which suits you and/or the muscle you are working on. For example, you can apply steady pressure for 5 to 10 seconds, release, relax and repeat, or maintain direct pressure for 30 seconds to a minute. Some prefer moving the ball slowly over a small area of the muscle, gradually going deeper. A gentle wiggle can help you burrow into a sore area.
Lacrosse or Tennis Ball
A lacrosse ball or tennis ball can be used in a similar fashion to apply trigger point pressure release. Place the ball at the site of the trigger point and apply pressure by lying on the ball. If this is too painful, an alternate method would be to place the ball inside a sock to hold it in place and then use a wall to apply a gentler pressure.
Foam Roller
A less precise method for applying trigger point pressure (but still effective) is using a foam roller. Lie on your back while placing the roller in the area of the trigger point. Maintain the pressure for 30 seconds up to a minute or two before moving to another spot. Begin with a few minutes of treatment and work up to 15 to 20 minutes once every day or two.
Percussion Massage Gun
More recently, the percussion massage guns have been gaining popularity and for good reason. They are highly effective in deactivating active trigger points in just a few sessions. And typically the treatment is more relaxing and less painful than sustained pressure over the trigger point. The massage ball on the percussion massage gun applies pressure to the trigger point in a rapid “on and off” method which prevents the typical painful perception when using sustained pressure over the trigger point. The frequency of the percussion can be varied significantly for maximum comfort during the self-treatment session. Massage guns can also be purchased that have less excursion or travel of the massage head for treating highly painful trigger points, while massage guns with maximum excursion can be used once the acute episode has subsided and the trigger point is less painful.
Because of this, percussion massage guns are now my recommended method for self-treatment of trigger points. The massage guns are very affordable and highly effective.
Vibrating Foam Roller
Similar to the percussion massage gun, the vibrating foam roller applies an “on and off” pressure to the trigger point. The frequency of the vibration can be varied and the amplitude of the vibration is much smaller than that of the percussion massage gun. For this reason, they are recommended for initial treatment of highly sensitive trigger points or trigger points close to the spine. The treatment technique is the same as for a regular foam roller.
Physical Therapists are highly skilled in using your symptoms and palpation techniques to isolate trigger points. If you feel your symptoms may be trigger point related, schedule a free consult with a Physical Therapist at Lanier Therapy in Motion for an evaluation and discussion of custom self-treatment options.
