TRIGGER POINT THERAPY

To trigger the lateral quadriceps muscle lie with the outside of your upper leg on the roller and hold on areas of increased muscle tension from 2-5 seconds. Complete the same process on the other side. This can be done pre gym, running or as part of recovery sessions. For the vastus medialis which is the inner quad muscle, lie on your front with the roller positioned on the lower inner third of your quadriceps muscle. Again hold pressure on areas of increased tension for 2-5 seconds on both legs.

For the gastrocnemius muscle place the upper calf on a roller or massage ball with your leg outstretched. Make sure to target both the inside and outside of the calf muscle on both legs. There will be a number of trigger points through the muscle so work your way through the muscle to get the best effect of this treatment.

There are a number of different trigger point areas in the upper back. Some of these muscles include your levator scap muscle, upper trapezius, rotator cuff muscles and rhomboids. These areas can carry tension from many different activities including lifting weights, swimming, driving for long periods of time and sitting for long periods of time if you’re not used to doing any of these activities. Performing trigger points before exercise or work can make you feel more relaxed and allow you to put more effort in your chosen activity without pain or discomfort.

• Levator scapula and upper trapezius trigger point – Place the trigger ball on the inside of your shoulder blade and press against a wall. Then move the ball up your back till you get to the top of your shoulder blade. You will feel some tension in this area which you can increase or decrease with head rotation. To get the upper trapezius muscle move the ball further up your back and apply the same technique of holding for between 2-5 seconds. You can more directly target the upper trapezius by placing the ball on the top of the shoulder and lean into the edge of a wall as if you are in a rugby scrum position.