Trigger Point Therapy and Self-Myofascial Release, Part 4

This is Part 4 of a multi-part series.  Click here for Part 1, here for Part 2 and here for Part 3

This will be the last installment of the series. I know I sound like Lyle McDonald of the Protein Book with these multi-part articles.

I mentioned the 3 basic things for Trigger Point Therapy and Self-Myofascial Release:  massage stick (which I covered in detail here), foam roller, and tennis ball (or hard rubber ball like racquet ball or lacrosse ball)

If you liked Mike Roberston’s free Ebook, here are some other handy products that are small enough for travel, too.  These are 3 honourable mentions for your toolkit, when you don’t have a pair of qualified hands to do the work for you. 

The Original Jacknobber II by the Pressure Positive Company

The first item resembles an oversized child’s toy in a game called “Jacks”.  This one is good as all 4 knobs are different size.  The knobs at each of its four points can be used in many ways to apply deep pressure to muscular trigger points.

The smaller knobs provide deeper, more intense pressure. The larger knobs provide broader, gentler pressure. Use one knob at a time to press deeply into imbedded trigger points; use two knobs at a time on either side of the spine.

For under 10 bucks, it’s a great tool for the toolkit.

How to Use It

Apply pressure firmly to the affected muscle. Move along the muscle band at one-inch intervals, preferably towards the heart like a sports or Swedish massage . Stop and apply longer or deeper pressure to any knots or lumps as you work. Although almost any pressure on a muscle will usually have some releasing effect, it is best to apply pressure along the entire muscle from one end to the other, in approximately one inch intervals, and then stretch before moving onto another area.  Avoid direct pressure against the spine and other bones.

The Knobble II by the Pressure Positive Company

the Knobble II to used to save wear and tear on your hands when applying deep, prolonged pressure to knots in the muscle.  The “handle” is meant to use your own bodyweight when applying pressure.

The Original Indexknobber II by the Pressure Positive Company

The Original Index Knobber II allows deep, sustained and precise pressure to trigger points and to sore muscles.  The “handle” helps prevent fatigue while allowing maximum control and sensitivity to the athlete.