The scalene muscles are three muscles that are attached to the cervical spine and can trigger various forms of pain. Among other, it can cause shoulder and upper arm pain or thoracic outlet syndrome.
Here is where I show you how to treat trigger points yourself.
First, let me explain some basics that you should watch out for.
Then, I will present you with an overview of most trigger points in the body and of course, I will show you how you can “work them out” with a self-massage.
The means of choice is a precise self-massage, that focuses on the trigger point.
Uncoordinated rubbing around on the muscle in question will not help.
If you want to treat a trigger point yourself it is of utmost importance that you find precisely the spot.
Since it is usually difficult to feel these points, just focus on the most painful point at the sensitive spot in the muscle.
Do not overdo it when treating yourself!
Trigger points can occur in almost any skeletal muscle of the body.
Below you will find a trigger point overview, presented according to the area of the body.
Quite often, the splenius muscles are involved in neck pain and react to emotional stress.
The Sternocleidomastoid/SCM is an important muscle to have a look at in people suffering from headaches.
The suboccipital muscles often trigger headaches.
The buccinator is a muscle of your face, and can cause pain on the cheek, among other things.
The digastricus can cause pain in the jaw and discomfort in the throat.
The frontalis and occipitalis together form the occipitofrontalis.
The lateral pterygoid can cause jaw pain.
The medial pterygoid often causes jaw pain, too.
The temporalis often triggers pain at the temple.
The infraspinatus is a muscle of the rotator cuff and is often involved in shoulder pain.
The intercostales are muscles between your ribs.
The latissimus dorsi is a large muscle of the back and can trigger pain in the back, shoulder and arms.
The gluteus maximus is often responsible for stiffness and pain in the lower back.
The gluteus medius is nicknamed the lumbago muscle because it is a key muscle when it comes to back pain! It should definitely be looked into together with the quadratus lumborum!
The gluteus minimus can cause “sciatica pain”
The erector spinae runs along the entire spine and can lead to stomach, back, and lower back pain.
The Piriformis can cause pain in the buttocks and the back of the thighs.
The quadratus lumborum is a muscle in the area of your lumbar spine and is often overlooked in back problems. Make sure to examine it!
The rectus abdominis is the straight abdominal muscle. It is very vulnerable to emotional stress and bad posture.
The Tensor fasciae latae / TFL is one of your hip flexors.
This muscle group often leads to pain in the thigh and the hollow of the knee.
The quadriceps is a large muscle of your thigh
The gastrocnemius is a superficial muscle of your calf.
The tibialis anterior is a muscle that lifts your foot.
The tibialis posterior lies deep in your calf.