Introduction
Trigger points are discrete regions of hypersensitivity that can cause soreness in a muscle that must be worked out rigorously Despite their size, they can be somewhat hard to handle if one has had an experience of muscle knots that do not resolve on their own. Trigger point massage is a specific technique used to work on these specific places so as to ease muscle tightness and pain. Many people are not aware that there are several techniques of applying trigger point massage that must be used depending on the condition of the client. As you will find here, there are eight techniques that can effectively be used to relieve stress, increase flexibility and recover.
Trigger point massage is a special kind of massage that consists of kneading of some tender spots situated in muscles to ease pain. These are the static pressure, the deep tissue massage and the myofascial release; all of which accordingly apply high intensity towards various degrees of muscle compactness and soreness.
History Of Trigger Point Massage
Trigger point massage has its origins in the early civilizations’ standard massage techniques where the Chinese, Egyptians and Greeks are recognized to have used massage as a way of treating pain through manual handling. However, the more contemporary arrival of trigger points involved the information popularized in the twentieth century by Dr. Janet Travell, an American medical doctor, who began relating precise special muscle points that caused pain in the 1940s. Travell, alongside Dr. David Simons, published “Myofascial Pain and Dysfunction: Named in 1983 by the publication of their “Trigger Point Manual’ which explored the finding as well as remedial measures for trigger points. This research altered the direction that the world looked at muscle pain and provided a basis for incorporating trigger point therapy into the modern day operational massage. Nowadays, trigger point massage is an internationally recognized method used to decrease muscle stress and pain, which is being developed constantly due to research and experience.
What is a Trigger Point?
A trigger point, which is sometimes called a ‘muscle knot,’ is a local contraction of the muscle that brings tenderness. Such knots can develop as a result of stress, overuse or after some injury which has affected the muscles and the tendons. It can be localized but may also cause pain in other areas of the body; this is termed as referred pain. For instance, a trigger point in the shoulder can refer pain to the head, or experience headaches, or neck.
How Does Trigger Point Massage Work?
With trigger point massage indeed, a masseuse rubs or kneads these sensitive areas or ‘knots’ in the muscles in a manner that eases the associated pain. The massage therapist will use the hand finger or knuckles or even the elbow on the trigger point. This pressure assists in relieving this tension and hence promotes proper circulation and therefore enhances healing.
The process may be a bit sore if one starts at a very tender point because the muscles will be tight. But the intention is to gradually relieve the muscle tension and thereby eventually provide a lot of comfort. Now and again, the therapist might inquire as to whether the massaging pressure is good, though not too strong.
Benefits of Trigger Point Massage
1.Pain Relief
The first and probably the most apparent advantage of trigger point massage is that it eliminates muscle soreness. This technique is helpful irrespective of whether the patient is suffering from lifelong conditions such as fibromyalgia or just muscle tensions during the daytime.
2. Improved Mobility
Because it drops tension in muscles, individuals who receive trigger point massage can do significant movements with little pain as compared to normal movement.
3.Stress Reduction
Stress, results sometimes, of tension in muscles. These are points that can be released, or acted upon in order to have the total stress level reduced and have relaxation.
4. Enhanced Athletic Performance
Muscles of athletes should always be relaxed and free from any form of knots. Preventive in nature, practical periods of trigger point massage reduces the risks of injuries and enhances the performance of muscles.
5. Better Posture
Any improper positioning of the body due to stiffness of muscles in the long run can cause soreness, and thus actual pain. For instance, trigger point massage can enhance the balance of tight muscles and thereby enhance posture and finally reduce pressure on the body
6.Blood Circulation
Another way through which trigger point massage is beneficial is that it aids in increasing the flow of blood on the affected parts. Tense muscles are therefore not a good sign as it is then difficult for blood and other body fluids to circulate effectively and drain out concomitants such as lactic acid, among others. When these knots are released the massage increases blood flow and thus there is better oxygen and nutrient supply to the muscles. It enhances blood circulation which helps in quick recovery and also the muscles.
7. Boosted Immune Function
Daily trigger point massage is also beneficial for boosting up the immunity level of the human body. Through helping to relax the muscle and thus boost blood flow to the area, it also aids the flow of lymph – a fluid that transports white blood cells through the body. It helps the body expel toxins and be better equipped to fight infections which is a plus for the whole health of the body.
8. Mental Clarity and Focus
Besides the physical, trigger point massage has several advantages. By making your muscles relax and do away with all the pains, it could lead to enhanced brain focus. In essence, persistent discomfort distracts one from the tasks and thus, the mind is not as clear as if the discomfort wasn’t a constant bother. This can be especially useful when you are working in a stressful setting or you require concentration.
Different Methods of Trigger Point Massage
Trigger point massage is a rather universal method that presupposes a number of techniques directed at the muscular constriction or knot. Both are fairly useful; yet, they entail somewhat different methods by which the patient can come to rest and gain his strength. Here are some of the most effective methods of trigger point massage:The following are some of the techniques of trigger point massage:
1. Static Pressure
This is the most frequent approach being used whereby a consistent force pressure is applied on the trigger point. It is applied for a few seconds exerting pressure which aids the muscle in giving the tension. This method is perfect to use when you are trying to get to individual knots and deal with them one at a time.
2. Deep Tissue Massage
This is specifically designed to encapsulate the muscles with either manipulative treatment or sheer pressure with an intention of accessing the deeper muscles. This method may be most effective for chronic muscle tension and severe nodules or keloids of TrP. This therapist is slow and thorough about why he has to loosen large and firm muscular complexes.
3. Pincer Grasp
The pincer grasp technique apart from love handling consists of grasping the muscle between the thumb and fingers and depending both from the sides of the muscle. This method is more useful where muscles can easily be gripped such as the neck, shoulders as well as the arms.
4. Myofascial Release
Myofascial release focuses on releasing the connective tissue or what we often refer to as fascia surrounding muscles. It then utilizes slow, sustained compression and positioning to decrease tension in the fascial network and thereby affect indirect release of trigger points and enhanced muscle function.
5. Cross-Fiber Friction
In this method pressure is applied across the muscle fibers not along them Pressure is applied across the muscle fibers instead of along them. The movement is shallow, fast and intermittent and it is applied to help release all the adhesions and the scar tissues that are surrounding the trigger points and tight muscle fiber within the muscle belly.
6. Ischemic Compression
Ischemic compression involves placing a lot of pressure on the trigger point in a manner that circulation is momentarily cut and there is shortage of oxygen. This might sound rather aggressive but it is a good way of making tight muscles to relax. As soon as the pressure is released blood flow is resumed and the body can begin the process of repairing the area.
7. Trigger Point Stretching
This is a method that involves applying pressure and at the same time stretching. In understanding the process, the therapist is allowed to compress and massage the specific point linked to the trigger while at the same time elongating the muscle in concern. These two approaches assist in elongation of the muscle fibers thus affording relief in the short run while assisting in flexibility in the long run.
8. Positional Release
Positional release involves the actual positioning of the muscle in a manner that will cause the filaments around the trigger point to be arranged in a manner that they oppose each other hence leading to a reduced force. It is maintained until the muscle in question relents and thus is a very mild but very effective way of attending to knotting.
All of these techniques can be adapted depending on the principle complaint, if it’s chronic pain, whether resulting from a sporting activity or an exhaustive workout or even simple tension. When you learn these several methods, you will understand which of them is best suited to your body and how to maximize the effects of your trigger point massage.
How to Prepare for a Trigger Point massage Session
Before arriving for a trigger point massage session, it is important to take a lot of water and a light snack so that one is not too uncomfortable during the massage. It is advisable to wear comfortable and rather loose clothes as well as to come a few minutes earlier in order to rest before the procedure. Prior to the beginning of the massage, the client should inform the therapist that he or she has some problems with certain parts of the body, to ensure that the treatment will focus on these points. Be prepared to give your feedback concerning the pressure and comfort of the session. Then, one should proceed to take some water and if there is stiffness after the massage, some gentle stretching can be done. The following are recommendations that can help improve the outcomes of your trigger point massage and can overall be more conducive to the process:
What to Expect During a Trigger Point Massage
Before going for a trigger point massage there is a need to discuss with the therapist the areas of pain or tenderness that you have. The session might begin with a broad stroking massage to get the muscles loose, and then moves to the areas of tenderness.
Amount of pressure applied can be light, medium, firm or deep depending on the tightness of the knot and the patient’s tolerance. This is probably the procedures’ biggest drawback and pain during the procedure should never be extreme. You may experience some stiffness or at times some pain after the session which is similar to after a heavy exercise session but this is for a short time and normally will not last more than two days.
Self-Care After a Trigger Point Massage
To get the most out of your massage, it’s important to follow up with some self-care:As is the case with best practices after most self-care products and services, here are some recommendations to further maximize the benefits of your massage experience:
- Stay Hydrated: Many fluids also help in washing out the toxins which are produced in the course of the massage out of the body.
- Gentle Stretching: This will prevent the knot from coming again enabling the client to stretch the muscles that were massaged.
- Rest: Let your body have time to heal by avoiding the involvement in any strenuous activities for the next one or two days.
When to See a Professional
Though there are self-applicable massage procedures that can be effective in relieving slight build-up of tension in a muscle, excessive or rigid trigger points or knots must not be disposed of individually. In matters concerning chronic pain, a professional massage therapist will be in a position to pinpoint the exact muscular trigger points that should be worked on.
What are the physiological effects of trigger point massage
The following are among the physiological effects of trigger point massage on the affected body. This boosts the blood supply in the affected muscles in terms of nutrient and oxygen delivery and removal of metabolic wastes. This increased circulation also aids the muscles in healing and decreases inflammation. The massage works on the facilitated muscle fibers and due to the working of the massage, muscles relax, and muscle tension and stiffness decrease. It minimizes sharp, localized and referred pains, enhances the range of movement, enhancing the pliability of muscles and tissues, enhancing the process of the lymphatic system, therefore enhancing the removal of the toxins and boost the draining of inflammation. Also, the therapy has a beneficial impact on the nervous system and helps to fight stress as well as to provide relaxation. Eliminating the trigger points and allowing muscles to regain functionality lead to better muscle function and chronic pain can be managed using the trigger point massage.
Conclusion
Trigger point massage is one of them that has the capability to handle muscular pain, enhance range of motion and decrease stress. In gaining maximum out of the technique, it shall be seen that it is a useful method for both athletes and patients suffering with chronic pain. So please, do speak to your therapist, take care of yourself and celebrate the freedom that comes after a session of loosening the tighter muscles.
FAQs
1. What is a trigger point massage?
It is a type of massage that deals with relief from the pain and tension that is due to constricted muscles containing sensitive areas referred to as trigger points. These are usually called ‘muscle knots’ and firmly contracted muscle fibers can cause soreness in the region and even some other parts of the body by referred pain.
2. How does trigger point massage work?
Trigger point massage can be explained as the massage process where massage force is applied directly to the trigger points so as to encourage relaxation of muscle fiber. This pressure results in increased blood circulation, relaxation of muscles, encourages healing of tissues hence relief from pain and enhances the flexibility of the patient.
3. Is trigger point massage painful?
As much as it is true that trigger point massage is not very comfortable because it requires forceful, deep massage to the trigger points yet the process is prohibited to be overly painful then it is also very true that anyone experiencing trigger point therapy would normally be okay with the level of pain involved. An active worker of the therapy is aimed at developing tolerance to pressure, which a therapist applies while massaging painful areas without making the patient feel more pain than necessary.
4. How often should I get a trigger point massage?
When it comes to the frequency of the trigger point masses, this depends on your level of muscle tension or in fact your body. What is helpful for some will require a session every week or less, and what will take others a whole session every week or month will be helpful for someone else in a week. However, you are advised to consult your therapist to be able to find out on which schedule is most appropriate for you depending on your condition and what you aim at achieving.
5. Can I perform trigger point massage on myself?
Yes, the gentle rubbing could be acceptable for isolated trigger point situations. Attachments such as the foam roller, massage balls, or even your hands can be used to press on trigger points. However, for severe and chronic pains there is nothing wrong with consulting with a professional massage therapist.
6. What should I do after a trigger point massage?
It is important to supplement a trigger point massage with lots of water as a way of washing out the toxins that are processed by the body during the massage. It is also suggested to do some gentle stretching and to remain as idle as possible as to allow the muscles to relax and for prevention of reappearance of the knots.
7. Are there any side effects of trigger point massage?
Subsequently, some people may get a feeling of muscular soreness or slight fatigue after trigger point massage just like the feeling one gets after a training session. This is normal and should fade away after a day or two at the most. . If something feels wrong, if you are in severe pain or discomfort – please inform your therapist.
8. Who should avoid trigger point massage?
Thus, some patients should not receive trigger point massage including those with recent injury, fracture and inflammatory disorders including rheumatoid arthritis. Clients who are pregnant and those who have issues in circulation should also avoid trigger point massage or seek the help of their medics first before being massaged.
