A pain-free existence may be only a self-massage away. Trigger-point therapy can provide dramatic relief to from many pain symptoms brought on by everyday stresses, overused muscles, whiplash trauma or conditions such as fibromyalgia and arthritis.  In these conditions, “soft tissue” pain is often characterized by “trigger points.” Trigger points are extremely sensitive areas that carry the referred sensation of a sharp pain, dull ache, tingling, pins and needles, or the feeling of hot or cold. Trigger points often refer pain to other locations as in headaches or back pain.  In some instances they can create symptoms such as nausea, ear aches, equilibrium disturbances, and blurred vision. Trigger point therapy examines and treats the layers of the muscles, closely addressing both the surface and deep tissues and ligaments.

Professional massage treatments are often recommended for those with pain related to trigger points. However, the effectiveness of professional therapies can be improved with self treatments. Talk with a professional massage therapist about possible home treatments and ask them to show you the primary location of the trigger points associated with your specific pain. They may be able to provide a body chart that helps assist you in identifying these locations and if needed, they can mark the locations with a marking pen on your body.

There are many massage tools designed specifically to help with trigger-point release therapies. The Healthy Body Ball, the Backnobber, and the Pressure Pointer are just a few that can provide assistance. Click here to more about these tools.

Here are some simple tips to help start your trigger-point release self-treatment at home. (Be sure to discuss with a professional massage therapist what specific treatments are best for your condition.)

Getting Started:

• Look for sore, tender areas. If a point is sore, it needs work! Trigger points  feel sour or numb but not cause knife- like pain when pressing down.
• Trigger points are between or beside the bones and tendons or ligaments, and on or in a depression. However, they are never on the bones or blood vessels.
• Finger pressure can be effective however, high-quality trigger-point massage tools are best. Tools allow for more pressure to be applied with less work and less stress.
• Only press as hard as you can tolerate on very sore points. Make sure not to overdo it because light pressure for a longer period can sometimes provide better results.
• Some individuals, however, can be more or less sensitive to pain than others and may require more pressure to get a healing response.
• Treatments have a cumulative effect. Sometimes lasting results are immediate, but most often it takes time. If you do not get an immediate response, increase how often the treatment is done. Increasing frequency is better then increasing the duration of the treatment.
• Do treatments three or four times a day or even once an hour. The treatment is still working even if the pain does come back, which is normal. Eventually you should reach a point where the pain fails to return.
• Each area of the body requires a different amount of pressure. The calves and the face are sensitive, requiring lighter pressure. The back, buttocks, and shoulders usually need deeper, firmer pressure.

Simple Neck and Shoulder Self-Treatments:

• To begin, lie on the floor or lean back in a high-backed chair or sofa;
• Do a focused breathing exercise for a minute that involves slowly breathing deeply in and out, concentrating on feeling fully relaxed;
• Begin by using your fingers to press behind your ears and move along the spine to find the most tense, tender areas;
• While breathing deeply, return your fingers to the most tender points;
• Press the tender area gently but firmly until you feel the muscle soften, the pain release or feel a change in the pain response; and
• Repeat as needed with each tender spot.
• With one hand on either side of the spine, beginning under the skull, rub across the muscles of your neck, down to your shoulder finding the most tense areas;
• Breathing deeply, press and hold the spots;
• Move down, crossing one arm over your chest, and squeeze all along your shoulder muscle (trapezius), until you reach the top of the opposite shoulder;
• Use your fingers again to feel for the most tender spots and hold and release;
• Drop your hands to your side, breathe and imagine your skull as heavy as a bowling ball that is cradled gently by the surface it rests upon; and
• As you return to activity, gently lift your head, neck, and shoulders slowly up.

Foot Self-Treatment:

• While pressing a tender spot on your foot, bend your leg and apply pressure by slowly leaning forward;
• Use the weight of your upper body, not simply your hands, to apply firm pressure without strain;
• Breathing deeply, direct the  pressure perpendicularly to the surface of the skin;
• Hold for a few minutes until you feel your regular pulse or soreness decrease; and
• Release pressure with a light, smooth touch.

Tips for Applying Pressureto Large Muscle Groups:

• Firm pressure is the best;
• Use thumbs, fingers, palms, the side of the hand, or knuckles to apply stationary pressure;
• To relax or relieve pain, apply pressure gradually and hold without moving for several minutes at a time;
• One minute of steady pressure relaxes and calms the nervous system, promoting better healing;
• Stimulate areas by applying pressure for only four to five seconds; and
• Use slow-motion kneading with your thumbs and fingers in conjunction with the heels of the hands to squeeze large muscles firmly.

Sources: Ultimate Water Massage Company