Re: Trigger Points
Hi, Colinette. I also have lots of trouble with trigger points.
The best strategies I've found are:
1) Massage therapy. I had to try several to find a good one, but now I adore her. Get one every week if you can afford it. I just have to be careful not to let her press too hard, because if it's very painful, it's doing more harm than good.
2) Trigger point injections. The doctor injects a little drop of lidocaine into the actual trigger point. If he's found the right spot, the whole thing will release all at once. It feels very strange for a moment! The benefits last anywhere from a week to a few months, and I get them every time I have a flare. It's important to find a doctor who does this a lot so he places the injections correctly. If the shots are placed incorrectly, they are useless.
3) Foam rolling. I bought myself a device called a foam roller, and I actually roll back and forth on it to break up the knots.
4) Exercise. SOME exercise is absolutely vital, but you have to be careful. Conditioning pilates or yoga is great. When I'm feeling awful, I do just the warmup routine from pilates, and it really loosens things up. When I'm feeling well, I do weight lifting, to stay strong. I just stretch really well before and afterwards and use really careful form to avoid making my muscles worse.
It's good to understand what's going on, it really helps. Oh! One last thing. If you can buy the book "Trigger point self help manual," do so. It's so super useful.