This trigger point release technique can be used for reducing any tightness, soreness, pain, or tingling in your muscles. Equipment needed is a sturdy wall and a lacrosse or tennis ball. Squish the ball between your targeted area and the wall and move it around to find the “bad spot”.
The bad spot is the spot where your muscle feels tight, it reflects or twitches, and you feel some pain when the ball rolls over it. Once you find this spot, you must move the ball in a cross or “X” like motion to massage the spot and find the middle of the spot. After 1-2 minutes of rolling the ball, stop it in the middle of that trigger spot, and hold it there.
Then, slowly and consistently, apply pressure to the trigger point, starting with light pressure and pressing to about 80% depth. This will relieve that tightness, if you feel like it needs more pressure try using the floor as your wall.
Watch video below, for more detail on trigger points and a demonstration by our PT Chad.