FullPotentialPT.JulyNewsletter

TRIGGER POINTS, PAIN, AND YOU

ad), or just a tennis ball putting pressure on the trigger point as one goes against the wall or floor. Compression initiates a reflex relaxation which allows blood and nutrients to infiltrate the area and address one of the self-perpetuating mechanisms. Foam rollers have come into use as well for certain areas. Each device seems to have its best use area and no one device seems to have all the answers, but compression in general is a helpful mode for trigger point management. Some people really cause themselves severe discomfort when addressing trigger points. I would suggest just compressing to the point of a mild hurt (a good hurt feeling) and wait for the tenderness to fade, then add deeper pressure until you are through 3-4 cycles. The Theracane has online videos you can access to learn how to use the tool effectively. If trigger points continue to return and affect your comfort and performance, it probably indicates the need for a more thorough look to identify the perpetuating factors and address the problem more comprehensively. At Full Potential, we are quite familiar with trigger points and how they relate to ongoing pain. Because trigger points are less objective and not as easy to define as a source of ongoing pain, some specialists do not always know what to tell you after they did surgery and you still hurt. This is a situation where we could help you understand the role of trigger points in your pain and what might be behind their activation. If you are in a chronic pain situation, or have lingering pain after a reasonable amount of time since surgery, consider getting a free consult. Remember it’s free, nothing to lose and much to gain. That is a bargain by any measure of the word. Or if you just want to get rolling, get a referral from your doctor and let’s get this body started back on the road to comfort with activity. Be well, Vince Hanneken, PT

flowing as needed into the tissue and waste products from the muscle cells are not being rinsed out as well. So this creates a more acidic and irritable condition in the muscle and prevents it from performing as needed. This is why increased use can stir up a trigger point which has been latent due to less demand and put back into an active pain referral state. Trigger points by definition typically will refer away from the tender area and this is one diagnostic tool when tested or aggravated. To verify the truth about trigger points, tenderness and referral, try having someone push on the back of your shoulder blade or better yet you do that to them, especially if they have a shoulder pain problem and it is not a fresh injury. Do you feel tight ropy bands of tissue and a nodular texture in the muscle along with tenderness? At times you can twang the tight band like a guitar string with it producing its referred pain. This is a good verification test. WHAT CAN BE DONE TO HELP TRIGGER POINTS? As mentioned earlier, muscles can get overwhelmed by extended work or play activity causing a muscle to over shorten and form trigger points. When an area is mechanically efficient, like in the shoulder, with good control of the shoulder blade and good muscle length and strength (i.e. muscle balance), this can prevent trigger points from forming. Knowing about stretching for a particular muscle group can help immensely, especially in muscles which are vulnerable for trigger point formation (hard working muscles). As well, muscle nutrition can be helped just by drinking enough water, getting proper electrolytes, and taking time to stretch during an activity for those muscles that historically have given you trouble. Here is where education and stretching instruction can be helpful. Last but not least, management can be assisted by self-massage techniques with compression devices such as a Theracane (see our

Healthy Recipe

TOMATO-WATERMELON SALAD WITH TURMERIC OIL

INGREDIENTS • ¼ cup virgin coconut oil • 1 tsp. coarsely crushed peppercorns • 1 tsp. coarsely crushed coriander seeds • ½ tsp. cumin seeds • ½ tsp. ground turmeric

• 4 cups cubed seedless watermelon • 2 medium heirloom tomatoes, cut into ½” pieces • 8 oz. mild French feta, cut

into ½” pieces • Flaky sea salt

DIRECTIONS Heat coconut oil, peppercorns, coriander seeds, cumin seeds, and turmeric in a small saucepan over medium until fragrant, about 3 minutes. Let turmeric oil cool slightly. Arrange watermelon, tomato, and feta on a platter. Drizzle turmeric oil evenly over and sprinkle with salt.

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