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Tennis Ball Trigger Point Map

One of the most common recommendations I make for my patients who are dealing with stubborn nagging back and neck complaints is to use a tennis ball for Trigger Point Release Therapy.  Trigger points are those chronic stiff and achy knots in your muscles which are either caused by, or the result of, long term back issues.

The tennis ball is a handy tool you can use to self-treat these painful areas when you don’t have easy access to your chiropractor and/or massage therapist.

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Either lay down on the ball or pin it between a wall/chair and your body.  You don’t have to be in the precise location of the knot.  Simply explore for the knots by moving/rocking slowly and gently around the area until you find it.

When you find the trigger point you should feel a “good pain.”  It should be a palpable, concentrated and satisfying sensation which gives rise to a welcome relief once the ball is removed.  Be careful not to push so hard that it hurts as this can damage the muscles, joints and ligaments below.

Although this form of therapy usually only provides temporary relief try warming the area beforehand and moving/stretching the muscles afterwards to give you a longer lasting relaxation effect.

So the next time you wish you could massage those sore knots in your back, grab your tennis ball and Wall Dance away those tight achy muscles.