3 Steps to Start Self-Myofascial Release on Trigger Points

self myofascial release trigger points

Unlock your body's potential with self-myofascial release on trigger points. In just 3 easy steps, you can alleviate pain, improve flexibility, and boost your overall well-being. 

Let's dive into the world of self-care and discover how to release those stubborn trigger points.

Understanding Myofascial Trigger Points

Myofascial trigger points are hyperirritable spots within taut bands of skeletal muscle.

When pressed, these tender points can cause localized pain or referred pain to other areas of the body. They often develop due to muscle overuse, injury, poor posture, or stress. 

what is myofascial trigger point

Here’s a detailed video to help you better understand myofascial trigger points.

Benefits of Self-Myofascial Release for Trigger Points

Self-myofascial release (SMR) is a powerful technique for managing trigger points and improving overall well-being. Here are some of the key benefits:

Pain Relief

  • Reduced muscle tension: By releasing tight muscle fibers, SMR can alleviate pain and discomfort.
  • Improved blood flow: Increased blood circulation to the affected area promotes healing and reduces inflammation.
  • Decreased muscle soreness: Regular SMR can help reduce muscle soreness, especially after intense workouts.

Enhanced Performance

  • Improved flexibility: SMR can help increase your range of motion, allowing for better performance in sports and daily activities.
  • Increased muscle function: By releasing restrictions in the fascia, SMR can optimize muscle function and power output.
  • Faster recovery: SMR can speed up the recovery process after exercise or injury.

Improved Posture and Alignment

  • Corrected muscle imbalances: SMR can help balance muscle tension and improve posture.
  • Reduced joint stress: Improved alignment can alleviate stress on joints, reducing the risk of injury.

Mental and Emotional Benefits

  • Stress reduction: SMR can help reduce stress and anxiety by promoting relaxation.
  • Improved sleep: Releasing muscle tension can lead to better sleep quality.

By incorporating SMR into your routine, you can experience a significant improvement in your overall health and well-being.

How to Perform Self-Myofascial Release on Trigger Points

Self-myofascial release (SMR) is a technique that involves applying pressure to tight muscle tissue to release tension and pain. By targeting trigger points, you can alleviate discomfort, improve flexibility, and enhance overall performance. Here's a simple 3-step guide to get you started:

Step 1: Locate the Trouble Spots

  1. Identify the Trigger Point: Feel for tight bands of muscle or tender knots. These are potential trigger points.
  2. Understand Referred Pain: Trigger points often cause pain in areas distant from the actual point of tenderness.

Step 2: Apply Pressure

  1. Use a Tool: A foam roller, lacrosse ball, or tennis ball can be used to apply pressure to the trigger point.
  2. Apply Pressure: Slowly roll over the trigger point, applying firm pressure.
  3. Hold the Position: Hold the pressure for 30-60 seconds to release tension.

Step 3: Stretch the Muscle

  1. Identify the Muscle: Determine which muscle contains the trigger point.
  2. Perform a Static Stretch: Hold a gentle stretch for 30 seconds to increase flexibility and reduce muscle tension.

Remember:

  • Listen to Your Body: Don't push through pain.
  • Start Slowly: Gradually increase the pressure and duration of the technique.
  • Consistency is Key: Regular practice can help manage chronic pain and improve overall well-being.

By following these steps and incorporating SMR into your routine, you can experience significant relief from muscle pain and tension. You can also follow the video guide to Perform Self-Myofascial Release on Trigger Points.

How to Perform Self Release of Pelvic Trigger Points for Female

Here's a general approach to self-release of pelvic trigger points, focusing on external muscles:

Identify Trigger Points

  1. Palpation: Gently press on the muscles around your pelvis, including the hip flexors, glutes, and adductors.
  2. Referred Pain: Pay attention to areas of tenderness and any referred pain.

Use a Massage Ball or Foam Roller

  1. Hip Flexor Release: Lie on your back with a foam roller under your hip flexors. Gently roll back and forth, applying pressure to tender areas.
  2. Glute Release: Sit on a tennis ball or lacrosse ball, placing it under one glute. Roll your body weight over the ball to target specific trigger points.
  3. Adductor Release: Sit on the floor with your legs spread wide. Place a tennis ball between your inner thighs and gently roll side to side.

Stretch

  1. Hip Flexor Stretch: Kneel on one knee, keeping the other foot flat on the ground. Gently push your hips forward until you feel a stretch in the front of your hip.
  2. Glute Stretch: Lie on your back and cross one ankle over the opposite knee. Gently pull the knee towards your chest.
  3. Adductor Stretch: Sit on the floor with your legs in a butterfly position. Gently press your knees towards the floor.

We alsa collect the video guide for you.

Remember

  • Start slowly and gradually increase pressure as tolerated.
  • If you experience pain, stop and consult a healthcare professional.
  • Consider consulting a pelvic floor physical therapist for more specific guidance.

For internal pelvic floor trigger points, it's crucial to seek professional help. A pelvic floor physical therapist can provide specific techniques and exercises to address these sensitive areas.

Tips: The Best Tool for Self-Myofascial Release - 17WELL Roller

The 17WELL Vibration Massage Roller is a powerful tool for myofascial release foam rolling. By combining vibration therapy with targeted pressure, this device can help you:

  • Alleviate muscle pain and soreness: The vibrations penetrate deep into muscle tissue, releasing tension and reducing pain.
  • Improve flexibility and range of motion: Regular use can help increase your flexibility and joint mobility.
  • Accelerate recovery: The massage roller can help speed up recovery time after workouts or injuries.
  • Reduce stress and anxiety: The soothing vibrations can help relax your muscles and mind.

rolling with vibrating massage roller

Why Choose the 17WELL Vibration Massage Roller?

  • Powerful Vibration: Delivers deep tissue massage to effectively target trigger points.
  • Ergonomic Design: Comfortable and easy to use on various muscle groups.
  • Quiet Operation: Doesn't disturb others while you relax and recover.
  • Portability: Compact and lightweight, perfect for home or travel use.

If you're looking for an effective tool to perform self-myofascial release on trigger points, the 17WELL Vibration Massage Roller is an excellent choice. It's easy to use, provides significant benefits, and can be a valuable addition to your self-care routine.

Conclusion

By incorporating these three simple steps into your routine, you can effectively manage muscle pain and improve your overall well-being. Remember, consistency is key. Regular self-myofascial release can help you maintain a healthy, pain-free body.

So, what are you waiting for? Start your self-care journey today and experience the benefits of self-myofascial release firsthand.

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