Have you ever had a knot in your shoulder, or perhaps a spot on your hip that just screams at you anytime you touch the soft tissue there? You may be the not-so-proud owner of trigger-point pain. Trigger-point pain can often be identified by intense, highly-localized areas of pain found in a muscle or along ligaments that are highly involved with joint function. While these points of pain can be very uncomfortable, they’re highly treatable with both at-home therapies and chiropractic help. If you suffer from trigger-point pain and aren’t sure what to do, keep reading as we go over tips to help you reduce your pain and maintain your muscle health.

Soft Tissue Self Massage

One of the top self treatments for you to help yourself to relieve trigger-point pain is soft tissue self massage. It’s a simple technique that involves a few steps. First, you need to identify the exact source of the pain. Once you have found the spot (normally no larger than the size of a quarter), you can then start by using firm, smooth strokes over the area, moving in the direction of the muscle. Continue this with comfortable levels of applied pressure until the trigger point “releases.” Another self-massage technique is to find the point of pain and then firmly press down with pressure and move your hand in tiny circles to help release the tight muscle fibers. A couple of minutes of soft tissue self massage can go a long way to relieving your trigger-point pain.

Grab the Foam Roller

If you don’t like doing soft tissue self massage, grab your foam roller or a tennis ball and go to town. Utilizing tools like a foam roller to help stretch out temperamental muscle groups can allow you to use your body weight to get firm, consistent pressure on your trigger points.

Trigger Point Injections

In addition to using self massage and a foam roller, you may need the help of a medical practitioner, such as a chiropractor or physical therapist, in order to get any true relief from your trigger-point pain. Previously on the blog, we talked about what a trigger-point injection is and how they can help. These injections inserted into the heart of a trigger point are filled with an anesthetic, saline, and sometimes a steroid in order to help relieve the pain and encourage the trigger point to release.

Stay Active

Along with taking steps to get the trigger points to release, you need to maintain your muscle health and strength. Staying active can help to keep your muscles and ligaments lithe and pain-free. Even just walking and doing light body-weight exercises on a regular basis can make a big difference in how you feel and how often trigger points build up in the muscle. It’s also important to stay hydrated, even when you aren’t exercising, in order to avoid muscle cramps and other muscle-related pain.

If you regularly experience trigger-point pain, try these tips and also turn to help with your local Gahanna chiropractor at Progressive Health and Rehab. Schedule an appointment today to find the pain relief from your trigger points that you seek.