Shoulder painDid you know that there you can treat minor myofascial trigger points at home? Below, you can find some ideas to use for myofascial trigger points and self-treatment.

Most of us have probably experienced the pain and discomfort of muscle “knots” or trigger points. Tight and tense muscles often contribute to a number of painful conditions including neck and shoulder pain, back pain and sciatica.  Though trigger points can be very painful, the good news is that you can treat most minor trigger points yourself.

 

Myofascial Trigger Points

Every bone, muscle, nerve, organ and blood vessel in your body is covered with tough connective tissue called Fascia. Fascia that surrounds muscle, is termed myofascial tissue.  A myofascial trigger point is caused by an isolated spasm that affects a tiny patch of muscle tissue.  This small area of muscle contracts tightly and chokes off its own blood supply. Muscle fibres then stay contracted and cause a knot in the muscle that restricts movement and causes pain. Trigger Points can develop in any muscles in the body. They are a key factor in headaches, neck pain and low back pain.

The aim of self-treatment is to:

  • Frees up the constricted areas
  • Relieve pain
  • Promote the blood and lymph flow
  • Improve your range of movement

There are a number of techniques that will help release a trigger point.

 

Myofascial Natural Self Treatment

Massage the Knot Away

The goal of self-massage for trigger points is to achieve a ‘release’ by easing the tight muscles and directing blood to the trigger point.

  • Use your hands, or a tennis ball, or a massage tool.
  • Use firm pressure to massage your skin over the underlying muscles, applying pressure along its length.
  • Massage gently in a circular motion.
  • Repeat throughout the day.

 

Trigger Point Pressure Release

This is a gentle way to treat your trigger points. It is particularly useful for sensitive areas, or when the trigger point first occurs and is at its most painful.

  • Use gentle static pressure.
  • Use your fingers and light pressure, enough so that you can just feel the knot. Pressing too hard will prevent the knot from releasing. Hold the light steady pressure for one or two minutes to aid the blood flow. Wait until you feel the trigger point soften or melt away.

 

Heat the Muscle

Applying heat helps:

  • Soothe and relax constricted muscles.
  • Soften connective tissue.
  • Redirect blood flow to the area.

Take a hot bath or apply a heat pad to the affected area. Microwavable gel packs, and heat pads are widely available.

Apply an anti-inflammatory cream such as Myoflex cream for its skin heating properties.

If you suffer from pains in your hands, you can use a paraffin bath. These are designed especially for hands and fingers and they provide even heat. Liquid paraffin helps reduce pain and stiffness and increase blood flow.

Maintain a Good Posture at all Times

You are more likely to develop painful symptoms if you do not sit, stand, and walk in the correct way.

  • Observe yourself, how you hold your body. Watch your posture when you are sitting, reading, using the computer, car or phone.
  • Don’t stay in any one position for too long.
  • See if you can identify which particular postures, and activities trigger you muscle soreness and pain. Modify your movements to relieve and prevent the stress and pressure on the problem area.

Avoid stress as this leads to tense muscles and pain. Find ways to relax each day and learn coping techniques for dealing with the inevitable stress that is part of life.

Stretching Exercises

Doing stretching exercises helps to maintain flexibility and increase your range of movements. It also increases blood flow to the affected area. Do passive exercises across the day. Only stretch to the point of feeling tension, and not pain.

If you need fast relief from soreness and pain then try some of these myofascial trigger points self-treatment techniques for those troublesome areas.

Myofascial Trigger Points and Natural Self Treatment, it can be done!