Reduce Trigger Points after Travel and / or Office Work

foam roll

Clients who spend an extended amount of time seated such as during travel or office work likely suffer muscular imbalances. Some muscles are constantly shortened while others are lengthened. This dysfunction leads to a cumulative injury cycle. After ensuring your client has proper ergonomics at work, and proper posture while seated, implementing a self-myofascial release protocol is the next step in avoiding and preventing pain.

foam roll

Self-Myofascial Release (SMR)

Self-myofascial release is a flexibility technique using gentle force to release trigger points or  micro spasms and break up fascial adhesions. Adhesions in the fascial system can prevent the client’s ability to lengthen his or her muscles through stretching techniques. The fascial system is a connective tissue network that surrounds, supports, separates and connects every cell, muscle, bone, nerve, blood vessel, and organ of the body. Dysfunction in this system can entrap nerves, blood vessels, cause ischemia, pain and loss of function.

Dr. of Physical Therapy John F. Barnes gave the term myofasical release to methods aimed at healing this system. His analogy of a “straight-jacket” surrounding the muscles paints a perfect image. On his website myofascialrelease.com he explains this in further detail and writes about the 2,000 pounds of pressure per square inch of connective tissue dysfunction. Myofascial release can be done by a series of modalities such as foam rollers, yoga/lacross/bouncy/tennis/massage balls, thera-canes, pvc/abs pipes, myofascial release therapists and more. Research on self myofascial release is derived from evidence surrounding ischemic compression and myofascial release.

Ischemic Compression is simply pressure into a trigger point. Doing so simulates the golgi tendon organ (our receptors sensitive to tension), providing an inhibitory effect to the muscle spindles. A randomized, controlled trial of 119 patients found that ischemic compression therapy provides immediate pain relief and trigger point sensitivity (Hou). Another randomized trail of 40 adults found a program including ischemic pressure was shown to be effective in reducing trigger point sensitivity (Hanten).

Put SMR into practice

Training your clients to pay attention to the following regions using Self-Myofascial Release (SMR) techniques (shown by clicking links below) can help unbundle muscle fibers, stretch fascia and prevent pain. These muscles are shortened while seated:

Feet & Ankles: 

back pain

Soleus

Gastrocnemius

Upper Leg: 

Bicep Femoris

Rectus Femoris

Hips: 

Hip Flexors

Adductor Group 

TFL

Piriformis

Back: 

Quadratus Lumborum

Errector Spinae

*each video linked may need modification for individual conditions

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SMR Program Design

Choosing an area

Pick four muscles from above that a) you’ve deemed tight though an assessment (postural analysis, overhead squat, single leg squat, star balance, etc. b) you’re comfortable instructing your client though, c) he/she can do despite any limitations. Stick with these four for a month and note any difference in static and dynamic posture. Move to another four after a month.

How Often

SMR should be performed daily.

When

On days of exercise clients should SMR muscles deemed tight, but aren’t being worked that day. For instance, on a leg day for someone with an anterior pelvic tilt, you’d want to SMR the soleus, calves, adductors and hip flexors but maybe not the piriformis as SMR’ing the piriformis may also deactivate the gluteus maximus, and you don’t want to “deactivate” or “turn them off” before activating them in exercise. After exercise the client should SMR the muscles worked that day to bring them back to the proper resting length. SMR’ing should be done before stretching as breaking up fascial adhesions (knots) can help improve the tissue’s ability to lengthen through stretching techniques. On days of no exercise SMR can be performed at any time.

How Long

It is crucial the client roll from insertion to origin within the muscle to find the most tender spot. Once found, have them hold the pressure for a minimum of 30 seconds and up to 90 seconds depending on the intensity. Ischemic pressure at a high intensity (max pain tolerance / 5-7 on a pain scale of 1-10) for a low duration (30 seconds) or ischemic pressurollerre at a low intensity (minimal pain threshold / 2-3 on a pain scale) for a longer duration (90 seconds) significantly reduces pain and trigger point sensitivity (Clark). Suggest the client record which modality was used (roller/ball), and the tenderness each day. This way they have numbers that demonstrate their progress.

Travel 

A massage ball can essentially be carried anywhere with you including kept in your desk, purse, gym or travel bag. I have a massage ball with me at all times and also have a short PVC pipe I keep in my gym bag.

 

Contraindications 

It is ok to practice SMR techniques with your senior clients, if tolerated by them. With obese clients, use SMR with caution. Ensure your client is always, ALWAYS, comfortable during a training session. These clients might not be comfortable doing SMR techniques in the gym. Can be performed at home. Those with diabetes need extra care when SMR’ing. Those with peripheral neuropathy should avoid it completely. Anything involving lying down can be a contraindication for those with hypertension. Consult with a licensed physician for anyone with coronary heart disease. Teach SMR to clients with arthritis only if tolerated by the client. Avoid SMR on anyone undergoing chemotherapy or radiation. Clients who are pregnant can SMR but avoid varicose veins and areas of swelling.

Read about SMR tools you can use:

Roll Out the Kinks with Myofascial Release

References

  1. Hou, C., Tsai, L., Cheng, K., Chung, K., Hong, C. (2002). Immediate effects of various physical therapeutic modalities on cervical myofascial pain and trigger point sensitivity. Archive of Physical Medicine and Rehabilitation. 83(10: 1406-14. Retrieved from: http://www.ncbi.nlm.nih.gov/pubmed/12370877. Accessed 10 Jul, 2016
  2. Haten, W., Olson, S., Butts, N., Nowicki, A. (2002). Effectiveness of a home program of ischemic pressure followed by a sustained stretch for treatment of a myofasical trigger points. Physical Therapy. 80(10): 997-1003. Retrieved from: http://www.ncbi.nlm.nih.gov/pubmed/11002435.
  3. Clark, A., Lucett, S., Sutton, B. (2012). NASM Essentials of Personal Fitness Training. Baltimore, Maryland: Lippincot Williams & Wilkins, a Wolters Kluwer Business.

About

Stephanie Lane is a NASM Certified Personal Trainer & Corrective Exercise Specialist with 10 years of experience. She is a former U.S. Marine from Kansas City, Missouri and brings a can-do attitude to fitness and health. Stephanie has published a Meal Plan Recipe book which is currently under review for a second edition. She coaches clients online and in her business – G.I. Lane where food, fitness and flexibility are priority. Stephanie believes optimal health & fitness should be affordable, obtainable and effective for every individual and works hard to break barriers between people and their fitness. Visit gilanebrain.com to learn more.