Trigger Point Self Care Manual or Running within

Trigger Point Self-Care Manual: For Pain-Free Movement

Author:

HEALTH / BODYWORK

The vast majority of physical injuries incurred by active people begin with muscular injuries that are not addressed by the conventional medical approach to orthopedic care. Injuries of this type, while often painful, are generally too minor to warrant splinting, casting, or medication and often do not prevent participation in physical activities. They do, however, produce noticeable discomfort and, over time, frequently lead to more severe injuries.

In Trigger Point Self-Care Manual Donna Finando presents methods for the healing and prevention of muscular injuries. She identifies the causes of and remedies for areas of muscular tightness and restriction and details many self-care techniques, including precise self-massage, stretching, and the use of wet heat and/or ice. In the fully illustrated reference section, organized by region of the body, she describes the pain associated with trigger points in each muscle of that region, identifies the actions and positions that cause those trigger points to develop, and provides instructions for massaging, treating, and stretching the muscle in order to release it.

DONNA FINANDO, L.Ac., L.M.T., is a practitioner of acupuncture and massage, specializing in myofascial meridian therapy and myofascial release techniques. She studied with Janet Travell, M.D., a pioneer in the field of pain management, and has taught throughout the United States for more than twenty years. She lives on Long Island, New York, where she has been in continual practice since 1976. She is also the coauthor of Trigger Point Therapy for Myofascial Pain.

Table of Contents:

Introduction

Chapter 1: What Are Trigger Points and How Do I Treat Them?

Chapter 2: Common Musculoskeletal Injuries and Trigger Points

HEAD AND FACE PAIN
Sternocleidomastoid 
Posterior Cervicals
   Semispinalis Capitis, Semispinalis Cervicis Splenius Capitis
Splenius Cervicis 
Masseter 
Temporalis
Pterygoids
   Medial Pterygoid, Lateral Pterygoid

NECK AND UPPER BACK PAIN
Trapezius
Levator Scapulae
Posterior Cervicals 
   Semispinalis Capitis, Semispinalis Cervicis Splenius Cervicis
Rhomboids
Scalenes

SHOULDER PAIN
Infraspinatus
Teres Minor
Supraspinatus
Subscapularis
Pectoralis Major
Pectoralis Minor
Deltoid
Biceps Brachii
Scalenes
Latissimus Dorsi and Teres Major

ELBOW, ARM, AND HAND PAIN
Supraspinatus
Triceps Brachii
Brachioradialis
Brachialis
Hand and Finger Extensors
Hand and Finger Flexors
Subscapularis
Scalenes

TORSO PAIN
Erector Spinae
   Iliocostalis Thoracis, Iliocostalis Lumborum, Longissimus Thoracis Iliopsoas
The Abdominals
   Transversus Abdominis, External Oblique, Internal Oblique
The Abdominals
   Rectus Abdominis
Serratus Anterior
Latissimus Dorsi 

LOW BACK, BUTTOCK, HIP, AND THIGH PAIN
Erector Spinae 
   Iliocostalis Thoracis, Iliocostalis Lumborum, Longissimus Thoracis
Quadratus Lumborum 
The Gluteals
   Gluteus Maximus
The Gluteals
   Gluteus Medius, Gluteus Minimus
Piriformis
Tensor Fasciae Latae
Hamstrings
   Biceps Femoris, Semitendinosus, Semimembranosus

GROIN AND INNER THIGH PAIN
The Adductors
   Adductor Magnus, Adductor Longus, Adductor Brevis
Pectineus
Gracilis

THIGH AND KNEE PAIN
Iliopsoas
Quadriceps Femoris
   Vastus Medialis, Vastus Lateralis, Vastus Intermedius, Rectus Femoris
Sartorius
Tensor Fasciae Latae
Hamstrings
   Biceps Femoris, Semitendinosus, Semimembranosus
Popliteus

LOWER LEG, ANKLE, AND FOOT PAIN
Gastrocnemius
Soleus
Tibialis Anterior
Tibialis Posterior
The Peroneals
   Peroneus Longus, Peroneus Brevis, Peroneus Tertius
Long Extensors of the Toes
   Extensor Digitorum Longus, Extensor Hallucis Longus
Long Flexors of the Toes
   Flexor Digitorum Longus, Flexor Hallucis Longus

Conclusion: Guidelines for Injury Prevention

Appendix 1: Associated Muscles
Appendix 2: Helpful Treatment Aids

Pain Pattern Index
Symptom Index

Donna Finando, L.Ac., L.M.T., is a practitioner of acupuncture and massage, specializing in myofascial meridian therapy and myofascial release techniques for the treatment of chronic and acute pain and dysfunction. She studied extensively with Janet Travell, M.D., a pioneer in the field of pain management. She lives on Long Island, New York, where she has been in continual practice since 1976. She is coauthor of Trigger Point Therapy for Myofascial Pain and the author of Trigger Point Self-Care Manual and Acupoint and Trigger Point Therapy for Babies and Children.

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