11-Nov-2010

Roll Out Pain

Trigger Point Relief

We've all had nagging muscle pain in the low back, legs and shoulders. Over time, due to stress or injury, these spots can cause “trigger points” that initiate spasms in the surrounding muscle, perpetuating the pain cycle. One way to work on your trigger points? Use a golf ball!

Apply the golf ball directly on the painful spot. For your lower back, lay on the ball, bend your knees and roll around on the ball (avoid rolling over vertebrae or bones.) For thighs, arms, and shoulders, place the ball on the sore point and use your palm to roll it left, right, up and down. For a foot massage, place the sole of your foot on the ball and roll your foot around with pressure on the ball. As this can be a painful technique, spend 10-20 seconds per point and rest for 30-60 seconds. Repeat 3-4 times at a sitting. (If the golf ball pressure is too intense, you can use a lacrosse ball instead.) Don’t get teed off – try a golf ball massage!

Recommended: Trigger Point Self-Care Manual: For Pain-Free Movement by Donna Finando L.Ac. L.M.T.