Ever experience a muscle soreness – a knot, also known as a trigger point – that you wish you had someone or something at that moment to wedge itself right in and relieve the pain? Fear not, we have identified several useful tools and methods to help you relieve a myofascial trigger point. From canes to tennis balls, there’s a wide range of options to Note: While it’s mostly safe to self-massage any knots or points in your muscles, you should also consult with your physical therapist or doctor about any sustaining pain or pain that does not seem normal.
Tennis ball. Also a lacrosse ball. This oldie-but-goodie is one of the least expensive and easily accessible tool that you can use to get in those hard-to-reach spots. Lie down on the ground and place the ball in the sore spot, or if that’s too much pressure, lean against a wall and place the ball on the area of your back. It also works on other sore muscles: hip, knees, IT band, shoulders, hands, feet, and neck.
Foam roller. Point Performance therapists are a big fan of this item for relieving all sorts of tightness in various muscles. This cylindrical tool can help relieve stretch shoulders and tight calves.
Cane or S-shape tool. This tool is bent to help your reach your back, and have knobs on the ends to dig into those knots. It’s easy to get a little carried away with pressing into the knots because it’s so simple, so make sure you don’t overdo it.
Your hands. Of course, the easiest and most portable massage tools are your own hands. When pain suddenly strikes from too much pain at the office, or at a gym workout, you can work on a knot in a variety of ways.