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Trigger Point

Scott AlexanderScott Alexander
in General Training Discussions

I have read that several of you use Trigger point items as part of your periodic rehab/recovery routines, and was wondering what you use?

Since I've been so good with the pushups and situps, I figure now would be a good time to get in the habit/ritual of using some self-massage type items and I've heard that TPT is pretty good.

I'm really worried about my calves and IT band areas. What would you suggest for products?

Comments

  • DocHoffartDocHoffart
    I just use a standard foam roller. You can pick them up at Target now. Trigger point products are good also...more expensive for sure. Also a used (soft) and new (firmer) tennis ball are useful for more concentrated efforts.

    Vince
  • Nemo BrauchNemo Brauch

    Check the video Leigh put together in the wiki on how to use these types of tools: endurancenation.us.dnnmax.com/Resou...fault.aspx

    While I love my TP Toys- Vince is totally right- a tennis ball and foam roller are much cheaper options that also do the trick.

  • FrattoFratto
    I agree that it is kinda $$. I got the full set for christmas though. I have loved te Calf work. I was out with injury when I got it and I credit it for helping me get back.
    granted a consistent routine for my calves with anything else might have done the same but i only have experince with Trigger Point.
  • David FlintDavid Flint
    I used a foam roller but then bought the TP stuff on the advice of my chiropractor - foam roller won't get to you trigger-points very well (if at all) but will do the massaging of the key areas, such as soleus / ITB etc. I have tight hips so find the ball ideal for getting at the points in that area & I've also started to work on massaging the psoas which is usually very tough to self-massage - found a good set of exercise from TP-Therapy Austrailia (has a .com.AU domain address) on YouTube.

    Seems like I have to do this daily - usually last thing in the evening in front of the TV. Worth the investment IMO.

    Dave
  • CyclingmaniacCyclingmaniac

    Hey Scott!  Good Question!

    I'm going to take one for the team....can someone recommend reference materials on "Trigger Point" (What is it?  Pros? Cons? How to?, etc.)   In other words, the basics on and about "Trigger Point". 

     

     

  • Ironman281Ironman281

    Scott,

       TP stuff is alittle pricy but I just bought a new TP ball after wearing out the first.  My ART Doc turned me onto TP and it help get me back on the road.  A foam roller will work on your quads and hammies but I like the ball and small roller to hit the soleus(bottom of calf).  It's amazing how something so small can cause so much pain. 

                                                                                                                                                                                                              P.g.

  • David FlintDavid Flint

    @ Rich - check out the TPtherpay website for video's / info - there's a good 'map' of the body showing the techniques etc. Plus, as I mentioned earlier, check out YouTube.com for TP demo's from around the world. e.g. the psoas (Leigh may correct me here, but its the only hip flexor to actually connect to the spine - also, that baby gets tight while in a bike/flexion position). The psoas exercise on the official TP site was hard to do but I found a great one form TP in Australia.

    Well worth buying - even at the inflated price I had to pay in the UK!

  • Leigh BoyleLeigh Boyle

    You have plenty of options out there for this one. You can go the old school route and use a foam roller and tennis ball for most things or you can drop some change on TP stuff or things like the stick, massage balls/release tools etc. Most athletic and running stores now carry a variety of this stuff. image

    @ Scott- personally...I borrowed one of the TP Grid rollers from a patient of mine and I have to say. I really like it. Combine that with a trigger point ball and you'd be good to go for just about any injury you may encounter, upper or lower body. Their smaller rollers, while cute (the foot one in particular) are really not very helpful for hip and low back areas with the little wheels in the way.

    If you go the foam roller way- make sure it's a firm one. Shouldn't be squishy like a swim noodle (that will just break down with body weight and be useless before long). There are some newer ones out there with curves and shapes...I'd stick with the standard round one to be honest. You can do more with it for more body parts.

  • mgraffeomgraffeo

    +1 on the Grid.  firmer than a foam roller, and I think there is some added benefit to the texture, though it's hard to say for sure.  Great on the upper quad / glutes / hip flexors.

     

  • Leigh BoyleLeigh Boyle

    @ Mike- especially great for hip flexors and glutes. I also love it for the lower calf/soleus. The section with the little squares is perfect for some quality cross friction. might have to crack and buy one or just pretend I don't have it and never give it back. hrm..

  • Tomer TTomer T
    I bought the TP lower leg Performance kit. (Ordered from tptherapy.com on Sat & got it Tue, free shipping)
    The reason I went for the original is because it comes with 2 DVDs: Bio-mechanic overview and training guide + 20min therapy session.
    I used it yesterday for the first time so I can't really tell if it works yet but I'm definitely looking forward to getting rid of my bloddy shin/calf injury

    To be continued

    Scott,hit me if you want to come over to test it out, or borrow the DVDs
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