How To Use A Trigger Point Massage Stick For Pain Relief In 10 Steps
A Trigger Point Massage Stick is an essential tool in your home or office first aid kit. They’re easy to use and they’re small enough to fit into almost any bag. They are specifically designed to help you get rid of pain in certain hard-to-reach places, like your neck, shoulders, back, hips, and feet. And they can be especially useful if you have fibromyalgia or other chronic pain conditions that cause tension throughout your muscles. Read on to learn how to use a trigger point massage stick in 10 steps!
Step 1: Warm Up
The basic idea behind using a massage stick is to apply it to muscle knots and tightness in your body. Before you apply any pressure, make sure you are warm. If you need to heat up your muscles, try rubbing them with a towel or get into a hot shower. This will make applying more pressure much more comfortable and effective. If you don’t have time for that, simply spend some time stretching before getting started. You want to loosen up as much as possible before moving on to step 2!
Step 2: The Back Roller
Once you’ve got a grip on your stick, you can start using it to target trigger points. The best way to get started is by rolling out your back muscles. Start at one of your shoulders, and roll slowly down towards your waist in small increments. You’ll be able to feel tender spots along the way; these are likely trigger points that will benefit from massage. Once you find a spot that feels especially tight or painful, stop rolling, hold still for ten seconds, and then slowly roll up until you reach just above where you began—that’s one set! Repeat 3-5 times before moving on to another trouble spot.
Step 3: The Quad Roller
The quad roller can help to relieve tight muscles in your legs and even out imbalances in your glutes, quads, and hamstrings. You can use it all over your legs to work out any lingering soreness after a workout. Simply place it on a hard surface (like a table or floor) and roll up and down several times with moderate pressure, then switch sides and repeat. If you have any sensitive spots or tender areas on your legs, ease off slightly—you don’t want to cause any further discomfort! You might also consider using tennis balls instead of or in addition to rolling—the feeling of tennis balls will be similar but you might find that they’re more gentle than roller pressure.
Step 4: The Shoulder Roller
Relax those shoulders. Rolling your shoulders back and forth while holding a trigger point stick or tool works well to loosen up your upper body and help you feel more relaxed. This can be especially beneficial if you sit at a desk all day, as it’s likely that your shoulders are tight from all of that time spent in front of a computer screen. So, in addition to reaching for an endorphin release via exercise, get your muscles loosened up with a shoulder roller. Go ahead, roll it!
Step 5: The Gluteal & Piriformis Rollers
This area is dense with muscle, and one of those muscles — a group of three called your piriformis — lies beneath another major muscle, your gluteus maximus. That’s why massage sticks are such great tools: they can help you get at muscles that other tools and techniques just can’t reach. My favorite way to use these two rollers on myself or my clients is to hold them in each hand, then squeeze and glide them back and forth against one another (top to bottom, bottom to top). As you do so, let your arms take over: Let them swing back and forth as you move them. I like using strong pressure for about 30 seconds here at a time — it hurts good! Do 5 reps per side.
Step 6: The Knee Roller
Now that you’ve used The Baller and you’re kneeling on one knee, take your MPTS with one hand and place it behind your back. Make sure it stays steady and isn’t falling off. With your other hand, grab either side of your foot and pull towards you so that it is lined up with your hip (see picture below). Do not move past where it feels comfortable – remember you can always go harder but not easier in trigger point therapy! Tighten your glutes at first to give yourself a stable platform, then squeeze and relax each time you pull towards yourself until 1 min has passed.
Step 7: The Foot Roller
This tool is great for relieving tension in your feet and calves. While lying on your back, use it to stretch out your feet by rolling them from toes to heel; you can then place it between your big toe and second toe (while keeping those two together) and gently roll side-to-side. This simple motion will help loosen up any knots and ease tension in those hard-to-reach areas. It’s ideal for people who suffer from plantar fasciitis or other foot pain, but you can also use it on your hands and even neck to relieve stress in those areas as well.
The basic idea behind trigger point massage is to release muscle tension using a circular, sustained pressure over knots in your muscles. It’s proven to be an effective alternative to pain medication and can relieve tightness and discomfort as well as treat more serious conditions like carpal tunnel syndrome or sciatic nerve pain. It’s most effective when you use it regularly; experts recommend doing self-massage for 5-10 minutes several times per week or any time you experience pain. You can do it on yourself, but sometimes having someone else apply targeted pressure can make a huge difference. If that sounds good but too expensive, start with a trigger point massage stick like KorWorkout’s–it helps ease aches while promoting blood flow and encouraging relaxation.