Trigger Point Self-Care Manual

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 bodyThe 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.

Introduction Chapter 1: What Are Trigger Points and How Do I Treat Them? Chapter 2: Common Musculoskeletal Injuries and Trigger Points HEAD AND FACE PAIN Sternocleidomastoid Posterior Cervicals--Semispinalis Capitis, Semispinalis Cervicis Splenius Capitis Splenius Cervicis Masseter Temporalis Pterygoids--Medial Pterygoid, Lateral Pterygoid NECK AND UPPER BACK PAIN Trapezius Levator Scapulae Posterior Cervicals--Semispinalis Capitis, Semispinalis Cervicis Splenius Cervicis Rhomboids Scalenes SHOULDER PAIN Infraspinatus Teres Minor Supraspinatus Subscapularis Pectoralis Major Pectoralis Minor Deltoid Biceps Brachii Scalenes Latissimus Dorsi and Teres Major ELBOW, ARM, AND HAND PAIN Supraspinatus Triceps Brachii Brachioradialis Brachialis Hand and Finger Extensors Hand and Finger Flexors Subscapularis Scalenes TORSO PAIN Erector Spinae--Iliocostalis Thoracis, Iliocostalis Lumborum, Longissimus Thoracis Iliopsoas The Abdominals--Transversus Abdominis, External Oblique, Internal Oblique The Abdominals--Rectus Abdominis Serratus Anterior Latissimus Dorsi LOW BACK, BUTTOCK, HIP, AND THIGH PAIN Erector Spinae--Iliocostalis Thoracis, Iliocostalis Lumborum, Longissimus Thoracis Quadratus Lumborum The Gluteals--Gluteus Maximus The Gluteals--Gluteus Medius, Gluteus Minimus Piriformis Tensor Fasciae Latae Hamstrings--Biceps Femoris, Semitendinosus, Semimembranosus GROIN AND INNER THIGH PAIN The Adductors--Adductor Magnus, Adductor Longus, Adductor Brevis Pectineus Gracilis THIGH AND KNEE PAIN Iliopsoas Quadriceps Femoris--Vastus Medialis, Vastus Lateralis, Vastus Intermedius, Rectus Femoris Sartorius Tensor Fasciae Latae Hamstrings--Biceps Femoris, Semitendinosus, Semimembranosus Popliteus LOWER LEG, ANKLE, AND FOOT PAIN Gastrocnemius Soleus Tibialis Anterior Tibialis Posterior The Peroneals--Peroneus Longus, Peroneus Brevis, Peroneus Tertius Long Extensors of the Toes--Extensor Digitorum Longus, Extensor Hallucis Longus Long Flexors of the Toes--Flexor Digitorum Longus, Flexor Hallucis Longus Conclusion: Guidelines for Injury Prevention Appendix 1: Associated Muscles Appendix 2: Helpful Treatment Aids Pain Pattern Index Symptom Index