Do you have muscle tension and discomfort in certain areas of your body? Have you ever tried trigger point release?
What do you mean by that, I hear you ask?
Well, it’s what we do at the end of every class. Wellspringers will know when I hand them a cork ball, they are about to roll their feet. Trigger ball therapy aka rolling the feet with a cork ball, is a myofascial release technique which helps relieve muscle tension and increase flexibility.
Let’s dig a bit deeper.
What are trigger points? They are tight knots of muscle fibres that develop due to various reasons such as overuse, poor posture, stress or injuries. These points can also cause referred pain ie pain in other areas of the body.
By applying direct pressure to that point, the tension within the muscles can be released. This process of using a trigger ball (such as a cork ball, spikey ball or tennis ball) can help to alleviate pain and promote better blood flow to the area.
By targeting these areas, muscle spasms and knots are dissolved which reduces discomfort and promotes relaxation. With regular trigger ball use, the muscle fibres can become less tense which helps to improve flexibility and range of motion.
Where should you use a trigger ball?
Well this depends on your body and individual preferences. Some of the areas that trigger balls can be most beneficial include:
Neck and shoulders.
Many clients experience tension and tightness in the neck and shoulder area due to stress or poor postures. In winter when it's cold, we often curl up tighter whilst sleeping. Roll the ball along the base of the skull, the sides of the neck and tops of the shoulders.
Glutes
Sitting for extended periods of time can lead to tightness and discomfort. Place the ball under one glute at a time. Hold that position and take some deep breaths. You will know when you’ve found the right spot!
Hips
The muscles along the front of the hip joint and the side of our hips/thighs where the iliotibial band (aka the ITB) is located can benefit from trigger point release.
The feet
Something Wellspringers do at the end of every class! Our feet carry our body around and can become tired and achy. Rolling under the arch and soles of the feet can provide relief and help relax the muscles in the foot.
You can do trigger point release leaning against a wall or lying on the floor. Just work with what your body can manage. Start with gentle pressure and gradually increase over time.
Listen to your body and adjust the intensity to a level that is comfortable yet effective. And remember, if you have specific medical conditions or injuries, talk to your allied health professional before using a trigger ball.
Let’s stay juicy, Wellspringers!!
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