The power of a pain-free life is in your hands with these simple trigger point massage techniques
Trigger points are the knots you find when you instinctively massage or press an area of your body to relieve tension or pain. These points form in connective tissue (fascia) and are typically tender to the touch, but they can also cause pain and other symptoms, felt either where they are, or referred to elsewhere in the body.
Trigger point therapy involves applying direct and sustained pressure onto trigger points in order to release them. This is distinct from myofascial release, which is a gentle hands-on therapy that works to release restrictions in the fascia, the main connective tissue in the body. However, both use a similar approach to resolve referred pain patterns. Just as the location and size of trigger points can vary enormously, so can the symptoms caused by them. Here are a few common trigger points and how to work them yourself.
Side of neck
The sternocleidomastoid muscle attaches to your breastbone, collarbone and mastoid process behind the ear. There is one muscle on either side of your neck and each turns your head to the opposite side, for example, when you look over your shoulder. Trigger points here cause tension headaches, pain in the sinuses and throat and contribute to dizziness, tinnitus, earache, jaw pain, blocked sinuses and a dry cough.
Relax the SCM muscle by turning your head to the side you want to work on first. Tilt your head slightly towards your shoulder.
Grasp the muscle itself between the fingers and thumb of the hand opposite the side you are working.
Take the SCM into a firm pincer grip. It can feel like a slippery rope and difficult to grasp, but with practise you will get the feel of it.
Work along the muscle from the base upwards. Whenever you feel a tender point, hold with a gentle pinch until the tenderness eases, or for about 90 seconds.
To work the other SCM, turn your head in the opposite direction and repeat steps 2-4. Repeat daily for as long as you need to.
Back of shoulder
Trigger points found in the upper part of the trapezius muscle can cause tension headaches and headaches stretching around the ear in the shape of a question mark. They can also contribute to jaw and neck pain by creating tension in your neck. You can work these trigger points by massaging with your opposite hand, or with a ball placed against a wall.
Using the hand opposite your painful side, feel for the upper Trapezius muscle, which sits over the top of your shoulder. Place your fingers on your shoulder near the base of your neck.
Pinch the muscle between your fingers and thumb to find trigger points. A trigger point will feel tender and pressing it may create a headache, jaw pain, or neck tension.
When you find a trigger point, hold the compression here for up to 90 seconds. If pressing causes pain, you can stop if this recedes before the full 90 seconds.
Work along the muscle to locate further trigger points and, if you find them, treat them by repeating step 3.
Jaw
The muscles around the jaw can get very tight, especially from stress or extensive dental work. The two medial pterygoid muscles sit just inside the left and right lower jawbones, mirroring the position of the masseter on the outside. Trigger points here contribute to jaw TMJ, throat and mouth pain. They can also make it difficult for you to open your mouth fully. On the same side as your pain, use your thumb to feel along your jawbone for the corner, just below your ear.
Come back towards your chin slightly until you feel a notch in the bottom of the bone.
Press your thumb directly up into the soft tissue on the inside of the bone. Increase pressure gently and gradually, as this area can feel extremely tender.
If pressing on this area makes your mouth water, you’ve gone to far along the bone towards the chin and are on a salivary gland, so move back.
Continue the pressure until you feel a sense of softening. Stop after 90 seconds if this change doesn’t occur.
Temples
Your temples are home to large, fan-like temporalis muscles that extend down on either side of your face, to your jaw. These chewing muscles can become very tight, sometimes to the point that they feel ridged when massaged. Trigger points here can form due to stress, the chewing of gum, or prolonged dental work. Symptoms include head, tooth and jaw pain, sensitive teeth and eyebrow pain.
Sit with your elbow supported on a chair arm or a table. Form a soft fist with your hand and rest your temple area on your knuckles.
Use your knuckles to probe the area gently for trigger points. Move your knuckles slowly, in circular or brushing strokes.
When you find a tender spot, allow the weight of your head to sink deeper onto your knuckles. Remain in this position until the tenderness eases, or for 90 seconds.
Carry on working your knuckles over the temple area to locate and treat other possible trigger points.
Chest
The name of the Subclavius muscle indicates its location, which is directly under (sub) your collarbone (clavius). For its size, this tiny muscle can cause a disproportionate number of problems. Trigger points here cause pain in your arm and into your hand and fingers. When the muscle is tight, for instance as a result of a lot of computer work, it contributes to pulling your shoulder forwards.
Take the hand opposite the painful side across your body, resting your fingers on the collarbone.
Sink your finger in under your collarbone. If the area feels very tight, create space by rounding your shoulder to bring it forwards.
Working very carefully, push your finger gently back up towards the bone. You will know when you find a trigger point here, as it will feel very tender.
Maintain gentle pressure until you feel a sense of release, or stop after 90 seconds if this doesn’t happen.
Tips for working your trigger points
Be creative
It’s fine to work on trigger points using your hands, fists, thumbs, fingers or elbows. Use whatever enables you to comfortably maintain the pressure you need to ease the trigger point.
Work little and often
Regular daily work brings the best results. Aim for a maximum of 30 minutes per day, either spaced out in sessions or in a single block.
Start gently and build up
Gentle pressure encourages your tissues to let go. Going in too hard and fast will only cause tissues to tighten more.
Stay within your comfort zone
Using a scale of 0 to 10, where 0 is no pain and 10 is excruciating, never allow the treatment to take you to more than seven.
Stretch
Finish each session with some gentle stretches of the area you’ve worked on. Try visualising the trigger point knot ‘untangling’ itself.
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