The majority of the clients who visit me for Neuromuscular Therapy (NMT) treatment have a build up of trigger points, causing the symptoms, with which they are suffering. In addition to the specific techniques of NMT there are many ways that people can help themselves to deactivate trigger points in between treatments and thus achieve faster results. This article provides some information about these methods.  

What are Trigger Points?

Trigger points are tiny contraction knots in the muscles fibres (and sometimes other body tissues), where blood flow is compromised, causing a build up of metabolic wastes and casuing the nervous system to become over-reactive. Trigger points can cause pain, aching, weakness, reduce the mobility of joints and, in fact, can reproduce any sensation of which your nervous system is capable. Frequently trigger points cause symptoms in another area (referred symptoms), e.g. trigger points in your shoulders can cause headaches. 
 
How to Alleviate Trigger Points

There are many things you can do to help yourself, if you have trigger points causing you pain and/or dysfunction.

Neuromuscular Therapy treatment is very effective at helping your body get rid of trigger points. However, there are many factors which perpetuate these points and they will return if you do not make changes to these factors.

Stretching: Since trigger points involve a contraction of the muscle tissue, regular stretching of the problem muscles is one of the most important things that you can do. Your therapist will show you how to do the stretches which will be most beneficial to you. 

Stress and Relaxation: This refers to either an overuse of a specific area of the body, which can make it prone to developing trigger points or the common problem of mental/emotional stress that most of us are prone to. When you are stressed your nervous system switches in to the “fight or flight” state. This is OK short-term and is essential for fighting tigers, etc. but when it carries on long-term, your body suffers. Your nervous system becomes more reactive to even little stressors and consequently you are more likely to be troubled by trigger point symptoms.

There are many ways to counter “bad” stress. You have to find what works for you. One useful way if you find it hard to “let-go” is progressive muscle relaxation. This works on the principle that it is easier to relax a muscle after it has been contracted. You sit or lie in a quiet, comfortable place, then progressively move from your toes to your face, contracting each muscle group, then relaxing it, ideally as you exhale.
 
Exercise: Blood flow to muscles is essential to help with their healthy functioning. Exercise not only increases circulation, but lubricates the joints, causes the release of “feel-good” hormones such as endorphins and reduces emotional stress. If you don’t already exercise, you need to find something you enjoy – remember you don’t need to be sweating away in a gym to be exercising; dancing or yoga are just as good for you.

Nutrition: Since trigger points are associated with an imbalance of chemicals, what you put in to your body in the way of nutrients, plays a part in whether you have trigger points or not. If you think your diet is deficient in nutrients, you may want to visit a nutritionist or dietician for expert advice.

It is also important that you look at what you are consuming that are nerve stimulants, because they will make your trigger points more active. Nerve stimulants include coffee; tea (not herbal tea); chocolate; sugar and not forgetting energy drinks. 

Making sure you have enough water (at least 8 glasses a day) is also important. Remember your body is over 80% water. Alcohol, tea and coffee are diuretics – they cause you to lose water and essential nutrients are lost at the same time.

Perpetuating Factors: Try to take note of any factors that make your trigger points more reactive. It could be your work-station, your sleeping position, the position you sit when driving. Discuss these observations with your therapist, to find solutions to alleviate these stresses on your body.

Emotional Factors: Positive thinking can go a long way to changing what is going on in your body. Research has shown that a positive attitude can reduce the amount of pain experienced and help the body heal more successfully.
 


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