Trigger point therapy is another version of myofascial release. It’s a more intense version of foam rolling where you target trigger points on your body.
Trigger points are those irritable, painful knots that might develop in your back, shoulder, arm, legs or glutes.
There are many different apparatuses and each is used based on the size of the knot and the location of the knot on the body.
- Step 1: Put a lacrosse ball (or like) on the ground and lay your teres major on it, find the trigger point. You know you’ve found the trigger point when it’s a little painful.
- Step 2: Ease into it and apply more and more pressure on the fascial overlay (the knot).
- Step 3: You can extend your arm to increase the length of the tissue to allow the trigger point ball to get deeper in the knot.
- Breathe slowly
- Spend 30-60 seconds in the spot of the knot
- I recommend doing this before your workout! However, if you’re mid-workout and a muscle group you’re working is bothering you — take a break, apply some trigger point therapy to that area and then go back to the workout. Your muscles will feel like they can breathe much better!