Trigger point massage - This is how pain stands no chance
How do I recognize trigger points?
Pressure-sensitive trigger points usually arise in the muscles of the shoulders, back, neck, and other body areas, causing radiating pain. For example, trigger points in the shoulder can produce pain in the arm. Such muscle hardenings can occur due to overexertion, too little movement, or poor posture and are either active or latent. Active trigger points cause pain even at rest, while latent trigger points only become noticeable upon palpation, but also promote muscular imbalances and discomfort.
To identify trigger points, you can use heat. Place a hot water bottle or a grain pillow on the painful body area for 10 to 15 minutes. Then, gently palpate the area of the painful muscle. Pay attention to whether you find a muscle hardening. This is your trigger point.
How do I treat trigger points?
A trigger point therapy relaxes the muscles and thus eliminates pain. It can be performed manually or with the help of massage tools and helps with, among other things,
- headaches or migraines
- neck pain
- shoulder pain
- back pain
- pain in the hip, pelvic, and lumbar spine muscles
- pain in the arm
- leg or foot pain
In a trigger point massage, it is important to hit the trigger point exactly on the spot. Focus on the most painful area of a sensitive point and massage it with your hands and elbows. However, be careful not to apply too much pressure. The pain should not be maximized and should be between 4 and 7 on a scale of 1 to 10. Overdoing it can irritate the nervous system and worsen the pain.
To treat hard-to-reach areas of the body without tensing up, you can use massage devices. The Knobble, for example, helps you penetrate deep into the tissue through various pressure directions and relieve pain and tension there. Self-massage tools like the Thera Cane and the Woodsticks also make it easier for you to massage painful body areas effectively and without assistance. The use of such devices is straightforward and effective.
For a detailed overview of possible trigger points and their treatment, we recommend taking a look at the website of trigger point expert Jan Lingen.
How quickly does a trigger point massage work?
If it is a trigger point that has not existed for very long, you may already feel relief from pain after a few massages. For long-standing trigger points, pain can only be sustainably alleviated if you undergo trigger point therapy over a longer period. To prevent new pain, it is important to recognize the cause and, for example, avoid overexertion or incorporate more movement into your daily life.