Following is an outline of a simple home treatment protocol that will help you eliminate tender trigger points and restore normal function of the dysfunctional muscles. Please explore the individual tabs in the left column to learn more about the modalities included in this protocol. It is highly recommended to follow this sequence for the best result. In particular, try to avoid stretching a cold muscle and application of topical analgesic immediately before or after taking hot shower, to avoid very intense burning sensation.
Acupressure:Use a tennis ball, a baseball ball or apply cross tissue massage over tender trigger pointsDo not exceed discomfort greater than 5/10You should feel comfortable pressure, no painHeat application:Apply heating pad for 20 minutes, take hot shower or bathStretching:Hold each position 30-45 sec; repeat 2-3 times for each stretchApplication of topical analgesic: Apply Bengay, Biofreeze, Tiger balm, Capsaicin or other creamRepeat this protocol daily at least once, but preferably 2-4 or more times a day
