Trigger Point Therapy

Written by Dr. Steve Chaney on . Posted in Issues, Muscle Therapy and Health

Five Tips For Releasing Trigger Points

Author: Julie Donnelly

Neck PainHave you ever had a pain in one area, rubbed another place on your body, and felt the pain melt away?  If so, you’ve experienced the result of “trigger point therapy.”

A trigger point is technically an area of hyperirritability in a muscle that may refer pain &/or numbness to another area.  In other words, it is a “knot” in the muscle fibers and it prevents muscle fibers from lengthening to their longest length.  The shortened fibers are therefore pulling on the insertion, limiting range of motion, and weakening the entire muscle because these fibers are basically out of commission.

Trigger Points and Stretching

A muscle originates on a bone, crosses over a joint, and inserts onto a bone that will move when the muscle contracts.  This is the way the body moves, and it functions perfectly until a trigger point forms in the muscle.  As the muscle shortens it is pulling on the insertion point and you feel stiff, inflexible.

You may decide to stretch, however, people sometimes complain about feeling worse after stretching than they did before doing the stretch.  To stretch a muscle, while it still has an active trigger point, could cause tiny tears to occur in the fibers, and could cause even more pain.

Consider this analogy.  If you tied a rope onto a strong tree and then went straight across and tied the other end of the rope onto a flexible tree, the smaller tree would continue to stand straight.  If you then tugged on the rope the flexible tree would bend.  However, if you tied a knot, or two, or three, into the rope, the flexible tree would be leaning over.  If you then pushed the bent tree so it was again standing up straight, you would only cause the knot in the rope to tighten, and you would be overstretching the fibers on either side of the knot.

This is exactly what happens when you try to stretch a muscle that is shortened by knots in the fibers, without first releasing the trigger points.

Five Tips For Releasing Trigger Points

As the trigger points caused knots to form in the muscle, the shortening of the fibers put a strain on the insertion point on the other side of the joint.  You can reverse this situation by doing the following steps:

  1. Treat. Hold the pressure on each trigger point.  In order to effectively stretch a muscle you need to first press on each trigger point, holding the pressure for 30-60 seconds.
  1. Understand the Muscle Movement.  Look at the muscle that you will be treating.  To best treat and stretch a trigger point, you need to know what movement the muscle makes.  For example, the muscles in the back of your neck will pull your head back so you can look up at the ceiling, and the muscle on your shoulder blade raises your arm.  To stretch, you need to go in exactly the opposite direction as the movement of the muscle.
  1. Stretch.  Move so the muscle needs to stretch. For example, the trapezius muscle will raise your shoulder, so to stretch it you want to move your head away from your shoulder.  You can accomplish this by dropping your head in the opposite direction while pulling your shoulder down toward the floor.
  1. Press and Stretch for Optimal Benefit.  To optimize the treatment, whenever possible, continue the pressure on the deactivated trigger point and then move your body so the muscle is forced to lengthen.
  1. Slowly Move the Joint in a Smooth Circle.  Slowly rotate your shoulder in a circle, move your leg so your hip joint loosens, curl and open your fingers fully, circle your neck, and arch your back like a cat.  Finally, stop pressing on the trigger points but continue the slow, relaxed movement of your joints.

The more often you limber up your joints, the more flexible you will feel.  Always go only to the point of “this feels great,” never trying to overstretch or make a movement that is beyond your comfort level.  Stretching feels great when you have untied the knots that have held you bound!

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

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Comments (2)

  • Debbie Loveless

    |

    Thank you for these great tips on understanding trigger points and stretching to release pain. FYI: At the bottom you give two related links for hip and foot pain — neither link works. Thought you might want to know.

    Reply

    • Dr. Steve Chaney

      |

      Dear Debbie,

      Sorry about that. Technology sometimes fails me. Whenever that happens just go to https://www.healthtipsfromtheprofessor.com and type the keywords in the search box. In this case hip pain and foot pain would have retrieved the articles in question.

      Dr. Chaney

      Reply

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Shermer’s Neck Pain Relief

Posted January 16, 2018 by Dr. Steve Chaney

Shermer’s Neck Is An Ultra-Cyclist’s Nightmare

Author: Julie Donnelly, LMT – The Pain Relief Expert

Editor: Dr. Steve Chaney

shermer's neck pain ultracyclistShermer’s Neck is a condition where the muscles of the back of your neck become so tight that they lose the ability to hold your head up. It is a condition most frequently associated with ultracycling.

Do you love to cycle?  Perhaps you’re an ultracyclist and ride for many hours every week.  If you are, you may already know about Shermer’s Neck.

As you are well-aware, an ultracyclist leans forwardThis is called the “aerodynamic position.” When you do that, you are slicing through the wind, and you aren’t losing speed when the wind hits your chest. However, you need to hold your head up to see where you are going and maintain that position for several hours. That is what causes Shermer’s Neck.

Shermer’s Neck And The Non-Athlete

shermer's neck pain painterYou don’t have to be an ultracyclist to suffer from Shermer’s Neck. Do you do anything that has you look up for hours, such as being a house painter? Even something as simple as having your computer screen too high can force you to have your head tilted up for long periods of time while working.

If so, Shermer’s Neck can still affect you, and seriously impact your life. Fortunately, non-athletes don’t usually have as severe a problem as the ultracyclists.

Why Does Looking Up Cause Shermer’s Neck?

shermer's neck painYour posterior neck muscles primarily originate at the middle of your back, along your spine. They go up your back and neck, and insert into either your cervical spine, or the bottom of your skull. When these muscles contract, they pull your head back.  When the muscles of the posterior neck contract, if you are standing, you’ll be looking at the ceiling. If you’re a cyclist, your posterior neck muscles contract in order for you to look forward.

How To Treat The Muscles That Cause Shermer’s Neck

shermer's neck pain pinchThe primary muscles that cause Shermer’s Neck are:

To treat the muscles that cause a repetitive strain injury in your neck, tilt your head back and pinch the muscle that is right next to your spine.

shermer's neck pain reliefNext, press the three middle fingers of your opposite hand deeply into the muscle fibers, going from the base of your scalp to as far as you can reach down the center of your back, right alongside your spinal column.

While pressing deeply, slowly lower your chin toward your chest so you are stretching the muscle fibers.  Don’t let your hand slide on your neck or you will miss the stretch.

Do both self-treatments on both sides of your neck.

shermer's neck pain relief bookYou can find the full treatments for your entire neck and upper back by going to my book, Treat Yourself to Pain-Free Living . This book has treatments for your entire body, from your head to your feet.  YOU are your own Best Therapist!  Stop pain quickly and easily with self-treatments you can do anytime, anyplace.  Get relief from Shermer’s Neck pain by following the steps above.

Wishing you well,

Julie Donnelly

 

About The Author

julie donnellyJulie Donnelly is a Deep Muscle Massage Therapist with 20 years of experience specializing in the treatment of chronic joint pain and sports injuries. She has worked extensively with elite athletes and patients who have been unsuccessful at finding relief through the more conventional therapies.

She has been widely published, both on – and off – line, in magazines, newsletters, and newspapers around the country. She is also often chosen to speak at national conventions, medical schools, and health facilities nationwide.

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

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