You can feel trigger points with your thumbs or fingers.
Trigger point release is also referred to as self myofascial release. A trigger point is a way to describe muscles that are tight or taut and are typically painful. Release means relaxing the taut muscle by various ways such as massage or compression. When you learn to locate trigger points, you can work on the area to relieve pain, relax the muscle and increase blood flow to the muscle.
Locating Trigger Points
A particular muscle may be sore from overexertion or from a pull or stretch. However, a particular location along the muscle may be extra-taut, or "banded." To release the muscle, first you need to locate or palpate the bands. Relax the muscle. Move your fingertips across the muscle with slight pressure until you feel tightness. Feel the area until you locate the area that is the most painful, which is the trigger point. Another way to find the trigger point is called "pincer palpation." Use your thumb and forefinger to pinch and lift the muscle tissue slightly. When you feel a painful area, it may twitch slightly or feel painful. This method is a good way to palpate areas like the neck, although the pincer technique does not work on all muscle groups. Hold the position for several seconds. Sometimes the pain will transfer to another location, referred to as an active trigger point. Both areas should be released.
Compressing Trigger Points
One method of releasing trigger points is to compress the muscle. The "ischaemic compression" is a way to stretch the trigger point of the muscle. Apply pressure with the thumb, finger or elbow to the relaxed muscle. The pressure should be felt, but do not press hard enough to create intense pain. Press against the area, slowly increasing the pressure for up to 60 seconds, then slowly release. Rest the muscle for a moment, and then reapply the pressure. Do this three to four time for each trigger point.
Applying Friction
Friction is used across the trigger-point area to relieve stiffness from such issues as collagen or scar tissue. The technique increases blood flow to the area. Use compression and back and forth movement across the muscle tissue. It is similar to rubbing a sore muscle, but with a little more force. Do this against the grain of the muscle. This technique can be rather painful when you begin.
Using Massage
Massage is a release technique that works the entire muscle along with the trigger points. Basic massage moves are to work the length of the muscle with long, firm strokes or work across the muscles with wide movements. Use your entire hand and fingers to work the muscles. Begin with lighter strokes and slowly increase the pressure. Typically, an oil or lotion should be applied for massage to allow your hands to move smoothly on the skin.
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