Finish muscle trigger points!

Trigger points or muscle contractures are sore spots that are usually located in specific areas of muscle chains, causing pain, stiffness and difficulty in movement. Many of these trigger points are located in the back and neck area, especially due to postural habits, maintained positions and stress, amongst others.

Although we are treated by a physiotherapist, usually it requires continuing with the treatment at home for the eventual elimination of annoying trigger points or preventing them from reappearing. That's where 3TOOL can be very useful. There are several ways to treat muscle contractures or trigger points. One is applying compression directly on the "knot" or trigger point, maintaining pressure at a threshold of tolerable pain (minimal discomfort to pressure). Once pain intensity is reduced, the pressure is again increased to reach a new threshold of slight discomfort, maintaining the pressure again until it disappears. This process is repeated several times and you can see how the muscle tone is reduced in the area, relieving the discomfort that these contractures generated. As mentioned 3TOOL has been specifically designed for these purposes, therefore, one of its ends incorporates a shape that enables self-appliance of this pressure, either resting it on the floor, a wall or using our hands depending on the body area treated. Another way would be with a massage over this area carrying out strokes over the muscle.

Of course, the more knowledge we have about the techniques, the more effective they will be in these issues, and the more effective the treatment applied. In large muscle areas we can apply massage 3TOOL zone 2, which allows us to cover large muscle areas. A massage with 3TOOL on each trigger point or muscle for 30-60 seconds long might be enough, but you can reach up to 5 minutes. The intensity should be fair, not too strong to hurt too much nor too soft to only notice a tingling. On a scale of 0-10, with 0 being no pain and 10 being excruciating pain, we should aim to massage with a range of pain between 4 and 7, always starting in the lower ranks. As for the frequency of self-massage whenever discomfort continues to be present it can be performed from 1 to 6 times a day, provided that no adverse reaction occurs or there is a clear worsening of the situation which should rarely occur.

However, trigger points often reflect that other factors are affecting the big picture, thus they manifest and continue to be maintained. Therefore, it is always advisable to visit a physical therapist to advise us and guide us properly through treatment and make a proper assessment and physical examination.

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