Trigger points are painful areas made up of knotted muscle. These trigger points can cause severe chronic pain throughout the body, even in areas nowhere near the knot. Commonly associated with conditions such as fibromyalgia and chronic myofascial pain, trigger-point pain can be eased by correct identification and prevention, which includes exercise.
Exercise
The goal behind trigger-point exercises is to work out the knot by squeezing or rolling it. Roll a rolling pin or a device made specifically for easing trigger points over your legs or arms. If the rolling pin moves over something in your muscle that feels like a bump and it causes you pain, that is likely a trigger point. Once you identify the trigger point, gently roll the rolling pin or trigger-point device over the area until the trigger point diminishes.
Other Advice
Weight training and cardiovascular exercise can help with your trigger points. However, if the points are active and causing you pain, limit your activity to light stretching only since strenuous exercise can aggravate trigger points even more. Once the pain from active trigger points fades, slowly begin a routine that includes muscle-lengthening exercises. Once you get into a steady routine, exercising twice a week is recommended.
Why Exercise?
Exercise and stretching help trigger points because helps blood flow reach the affected area. When there is more blood in the muscles, the fascia and fibers are more flexible, making the formation of trigger points more difficult. By engaging in routine activity, the increased flexibility of joints and muscles also makes it difficult for trigger points to form whereas stiff joints make muscles more immobile and promote trigger points.
Best Exercise
For an effective way to exercise out trigger points, buy a firm rubber ball. Put the ball into a sock to prevent slippage. Then either leaning against the wall or lying on the ball, press down on the trigger point for about 10 seconds.
In the gym, light cardiovascular exercise such as biking and swimming are helpful when you're just starting out. Also do some weight-lifting such as leg presses and curls to strengthen your muscles. For best results, talk to a trainer at your gym about which routines are right for you.
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