Lots of our members come to us with aches and pains and we show them the wonder of the foam roller…also known as trigger point therapy.  We thought that we would share our in depth knowledge with you and explain how to do it, when to do it and why! Here is part one from Joe Pheasant, rb5’s personal trainer and sports therapist.   Trigger points, are described as hyper-irritable spots in skeletal muscle that are associated with palpable nodules in taut bands of muscle fibres.  In simple terms a trigger point is a muscle knot that can wreak havoc on your body by referring pain, weakening muscles and causing dysfunctional movement. The body then tries to self-correct, so  that the movement can be performed. Unfortunately, this self-correction can be more of a hindrance. With weakened muscles, other muscles tighten up, joints lock and you become less mobile and start to lose stability. Trigger points often cause referred pain, meaning that the muscle damage is often elsewhere, as opposed to at the source of the pain. An active trigger point refers pain either within the muscle or to another location (e.g. via a nerve pathway). A latent trigger point is one that exists but does not refer pain actively until pressure or strain is applied to the muscle containing the trigger point. Latent trigger points can influence muscle activation patterns – therefore leading to poorer coordination and balance. Treating a trigger point successfully relies on identifying all the areas involved, releasing the trigger points and elongating the effected muscles. Trigger points can be treated in a variety of ways including,  foam rolling, sports massage and electrotherapy (e.g. ultrasound). Everybody has 620+ trigger points within their muscles. Whether they are active or latent, they show up in the same places in the muscles of every person. Look out for the upcoming videos on how to keep the trigger points at bay through regular foam rolling on the 6 key trigger point sites:-

  • Soleus
  • Piriformis
  • Soas
  • Quadriceps
  • T-spine
  • Pectorals
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