09/09/2022
Basic Self-Massage Tips for Myofascial Trigger Points
Massage therapy isn’t cheap( good RMT's won't be ), but you can do some of the work for yourself. Self-massage might seem like trying to tickle yourself, but you may be able to relieve a lot of discomfort by treating your own “trigger points”
Crash course in finding trigger points
First of all, you don’t sweat it too much: sure you try, but you also just cast a wide and pleasant net. The first rule of massage for trigger points is that any good massage is probably better than bad trigger point therapy.
But of course you still look for them! And mostly you just grope around stiff, sore muscle tissue with fingers and thumbs and find small, acutely sensitive spots.
Basic self-massage instructions for trigger points
Rub in what way?
Simply press on the trigger point directly and hold for a while (10–100 seconds)
Rub how hard?
Massage is mostly about having a conversation with your nervous system, so you want it to have the right tone: friendly and helpful!
And rub very gently, too!
Regardless of your maximum pressure on any point, always make sure there’s some light pressure as well.
Rub how much, how often?
Start small—a single session of about 30 seconds might be enough, give or take depending on how helpful it feels.
Rub with what?
Rub the trigger point with your fingertips, thumbs, fist, elbow … whatever feels easiest and most comfortable to you.
If you were successful, you will notice a reduction in symptoms within several hours, often the next morning.
Good professional massage for trigger points is hard to find. The quality of trigger point therapy is all over the map and poor on average. You have to be prepared to shop around for someone who seems humble, sensible, and experienced. And please: never tolerate “brutal” massage therapy
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