Trigger Point Self-Care Manual: For Pain-Free Movement

Trigger Point Self-Care Manual: For Pain-Free Movement

Donna Finando

Language: English

Pages: 142


Format: PDF / Kindle (mobi) / ePub

A guide to the treatment of pain from common sports injuries and other physical activities

• Contains at-home techniques to promote healing and self-awareness of the body’s musculature
• Explains how to relieve pain using manual massage in conjunction with small physio balls
• Includes an illustrated treatment reference section organized by region of the body

The vast majority of physical injuries incurred by active people begin with muscular injuries that are not addressed by the conventional medical approach to orthopedic care. Injuries of this type are generally too minor to warrant splinting, casting, or medication and often do not prevent participation in physical activities. They do, however, produce noticeable discomfort and, over time, frequently lead to more severe injuries.

In Trigger Point Self-Care Manual Donna Finando presents methods for the healing and prevention of musculature injuries. She identifies the causes of and remedies for areas of muscular tightness and restriction and details many self-care techniques, including precise self-massage, stretching, and the use of wet heat and/or ice. In the fully illustrated reference section, organized by body part, she identifies the pain associated with trigger points in each muscle of the body and provides instructions for palpating, treating, and stretching the muscle in order to release it.

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a bit of stiffness, but there is stiffness. That final bit of healing that has yet to occur is the healing of the musculature. The muscles are the agents of movement and joint stability. When a bone or joint is injured, the muscles that act on that joint must be given the attention that they require so that they may be returned to the length and strength that they owned prior to the injury. Athletes know better than anyone that the little bit of muscular ache and stiffness not attended to may

several times, making sure that you aren’t pulling your belly in and tucking your pelvis. Position your body on your hands and knees. Arch your back, lifting both your head and your buttocks toward the ceiling. Hold this position for a count of five. Then round your back, aiming your head and your tailbone for the floor. Hold again for a count of five. Alternate these two movements three or four times. Following treatment and stretches, use a moist heating pad or take a hot bath to hydrate

symptoms will decrease after short periods of rest and with slow, passive stretching of the muscle, particularly during the application of moist heat to the muscle. We’ve said that trigger points are directly activated through overuse, overload, direct trauma, and chilling. But trigger points can be indirectly activated as well. Disease of the internal organs, particularly the heart, gall bladder, kidneys, and stomach, can produce trigger points in their associated musculature. Joint disease or

ANTERIOR lies on the outside of the front of the lower leg, right next to your shin. It attaches to the upper part of the large lower leg bone, the tibia. Its fibers lie in the upper two-thirds of the space between the tibia and the fibula (the smaller of the lower leg bones). Its tendon crosses to the inside of your ankle and attaches to the bottom of your foot just about at the center of your arch. Tibialis anterior dorsiflexes the foot (bringing the top of your foot toward your shin) and

or instability are primary symptoms of peroneal trigger points. Ankle pain is usually right around the outer anklebone with some pain spreading through to the blade of the foot. When the pain is around the outside of the anklebone peroneus longus and brevis are usually the source; when the pain is in front of the anklebone peroneus tertius is usually the source. Tenderness due to trigger points can be differentiated from an ankle sprain, the injury to a ligament so common in sports. An ankle

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