A guide to the treatment of pain from common sports injuries and other physical activities

• Contains at-home techniques to promote healing and self-awareness of the body's musculature

• Explains how to relieve pain using manual massage in conjunction with small physio balls

• Includes an illustrated treatment reference section organized by region of the body

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 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 musculature 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 body part, she identifies the pain associated with trigger points in each muscle of the body and provides instructions for palpating, 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 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.

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