Self-treatment of Trigger points & Overview

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.

1. Can you treat your trigger points yourself?

This question can be answered with a yes.

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.

  • Trigger points are most painful when manipulated exactly at their “centre”. Even with the smallest deviations of +/- 2mm the reduction in pain can be drastic.
  • So, you should always focus on the most painful point of a sensitive area in the muscle to be sure you are working in the right place.
  • Unless of course, you are pressing on a nerve. This can be also very painful and should be avoided.
  • You will be shown the location of these “at risk” areas here on the site.

Do not overdo it when treating yourself!

  • Massage the most painful point of a sensitive area, but do not maximize the pain!
  • If you do, you will overwhelm or confuse your nervous system even more, which can temporarily aggravate your pain.
  • On a pain scale of 1 to 10, you should be in the area of 4 to 7
  • The pain felt during the massage should not exceed this level; simply apply enough pressure so that the pain remains “bearable”.

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2. Trigger point massagers

In order to get an optimal massage of your muscles and tense areas, think about getting an appropriate massage tool.

You can use your hands and elbows to massage many of your muscles with very good results.

Some areas of your body, however, are difficult to reach, and you might tense up during the massage—the exact opposite of what you want to achieve.

3. Trigger points Overview

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.

If you have any questions on how to treat trigger points I highly recommend to check out my free Trigger Point Online Video Course that I hold in cooperation with Dr. Jonathan Kuttner.

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