How to release your trigger points at home

Below is an overview of a Self Management Trigger Point Release routine

1. Warm up the area to be worked on (bath / shower / heat pack / gentle massage) If using gentle massage, apply only 50% pressure and aim for a minimum of 2-3 minutes
2. Once warmed, find your ‘trigger points’ These are the tender ‘aaahhhh’ spots; the points that elicit ‘good pain’. They may refer pain or may feel local to the area.
3. Using your self-treatment tool, activate the trigger point by applying perpendicular pressure onto the trigger point – this is ideally done using your body weight and gravity – activate to 7-8/10 ( if 10 was the worst pain)
4. Keep the trigger point ‘activated’ until it goes down to 2-3/10. This may take some time. Anywhere from 10 seconds to a few minutes. Don’t rush this phase. Be patient, its worth it
5. Once down to 2-3/10, gently come off the trigger point (don’t forget the spot). This allows blood to come back into the area. These sore muscles need that blood flow, give this step at least 10 seconds
6. Repeat steps 3-5 another two times ( three times in total)
7. Apply Zen Liniment if required
8. Stretch the area for a minimum of 30 seconds (ideally two minutes)

Tips and tricks

• Give yourself at least 15 minutes for a successful deactivation. This is a perfect routine to do while watching Netflix at night.
• Allow a minimum of four days in between treating the same area; this is to allow the body to heal the micro bruising. It’s in this phase where the magic behind the scenes happens. Let your body do what it does best when it gets the chance to do so.
• Different self-treatment tools are great for various areas. Build your tool kit up over time. You will want to aim for a spiky ball, a pocket physio and a roller. Ideally more then one of each (except the roller), where you can have one at home, one in your car, one at work etc…
• When ‘activating’ your trigger points, whether on the floor, a wall, seated; pretend you are a leaning tower. Stop leaning when you feel the 7-8/10 threshold.
• The 7-8/10 is the ‘good pain’ threshold, and will feel different each time depending on your tolerance. Stay within this range; it’s not about ‘no pian no gain’. The good pain threshold means the trigger point is activated.
• You will know you were successful when the trigger point no longer feels tender – this usually takes three goes.
• Aim for 2 – 3 different trigger points in the area of complaint

Ready to feel better and move better? 

Dive deeper into our tips! Sign up to our newsletter below or follow us on Instagram for more ways to boost your body’s well-being!