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TRIGGER POINT SELF-TREATMENT & OVERVIEW 1. You Can Treat Trigger Points Yourself! The means of choice is a precise self-massage, that focuses on the trigger point. Uncoordinated rubbing around on the muscle in question will not help. If you want to treat a trigger point yourself it is of utmost importance that you find precisely the spot.INTERCOSTAL MUSCLES
1.1 Pain patterns. Tensions in the intercostal muscles result in local pain and sensitivity to pressure.. Trigger points also cause local chest pain, which can radiate forward.. The further back a trigger point is located, the higher the probability that it will radiateforward.
GLUTEUS MAXIMUS
Gluteus Maximus – Trigger Point Activation. Tensions and trigger points in the gluteus maximus usually develop due to too much or too little load on the muscle: Sudden contraction with simultaneous extension of the muscle. In this case, the hips and knees are bent while the buttocks are tensed. Example: Cushioning a fall. MASSETER – PAIN & TRIGGER POINTS Masseter – Pain & Trigger Points. The Masseter is one of your muscles of mastication and can trigger pain in the jaw, ear and head. In a lot of cases, tensions and trigger points are responsible for the pain. On this page you will learn how you can free yourself of these pains. Tensions and trigger points can be “eliminated” with a self TRICEPS BRACHII MUSCLE PAIN & TRIGGER POINTS 1. Pain Patterns & Symptoms 1.1 Pain patterns of the triceps brachii. If the triceps contains trigger points, you might experience pain in the upper back, shoulder and arm, depending on the location of these points.. Hence, it can be involved in the following conditions.DIGASTRICUS
Digastricus – Pain & Trigger Points. The digastricus is one of your neck muscles and can cause astounding problems if it is tense or harbors trigger points. The spectrum ranges from earache to difficulties when swallowing. However, you can relieve tensions and trigger points with a self-massage. On this page, I’ll show you how. GETTING RID OF PAIN BEHIND THE KNEE YOURSELF Massage of the upper-middle area of the calf and the hollow of the knee: plantaris, popliteus & soleus. These muscles are primarily responsible for pain behind the knee when extending the knee – the popliteus – and when going downhill, walking and climbing stairs – the plantaris & soleus. Grasp your lower leg with both hands placingyour
GETTING RID OF PAIN IN THE TIP OF THE ELBOW Rotate the tip of your elbow so that it is pointing toward your abdomen. Now, place the knuckle of the index finger on your free hand directly on the insertion tendon of the triceps. Now press with your upper arm against the knuckle and rotate the wrist of the massaging hand. Massage the painful areas of the tendon 10 – 15 times thisway.
LUMBAGO RELIEF
Keep moving. Your muscles will benefit from the increased blood flow! 2. Lumbago treatment: Your self-massage. For the self-massage, you will need a massage ball and preferably also the Body Back Buddy. Although the latter is not essential, it is very useful, because itallows you
POPLITEUS – PAIN & TRIGGER POINTS The popliteus is a small muscle in the lateral and posterior compartment of your knee. If it is tense or carries active trigger points, it can trigger pain in the hollow of the knee. You can relieve these tensions and trigger points with a self-massage. On this page you will learn everything you need to know about self-massage, as wellas .
TRIGGER POINT SELF-TREATMENT & OVERVIEW 1. You Can Treat Trigger Points Yourself! The means of choice is a precise self-massage, that focuses on the trigger point. Uncoordinated rubbing around on the muscle in question will not help. If you want to treat a trigger point yourself it is of utmost importance that you find precisely the spot.INTERCOSTAL MUSCLES
1.1 Pain patterns. Tensions in the intercostal muscles result in local pain and sensitivity to pressure.. Trigger points also cause local chest pain, which can radiate forward.. The further back a trigger point is located, the higher the probability that it will radiateforward.
GLUTEUS MAXIMUS
Gluteus Maximus – Trigger Point Activation. Tensions and trigger points in the gluteus maximus usually develop due to too much or too little load on the muscle: Sudden contraction with simultaneous extension of the muscle. In this case, the hips and knees are bent while the buttocks are tensed. Example: Cushioning a fall. MASSETER – PAIN & TRIGGER POINTS Masseter – Pain & Trigger Points. The Masseter is one of your muscles of mastication and can trigger pain in the jaw, ear and head. In a lot of cases, tensions and trigger points are responsible for the pain. On this page you will learn how you can free yourself of these pains. Tensions and trigger points can be “eliminated” with a self TRICEPS BRACHII MUSCLE PAIN & TRIGGER POINTS 1. Pain Patterns & Symptoms 1.1 Pain patterns of the triceps brachii. If the triceps contains trigger points, you might experience pain in the upper back, shoulder and arm, depending on the location of these points.. Hence, it can be involved in the following conditions.DIGASTRICUS
Digastricus – Pain & Trigger Points. The digastricus is one of your neck muscles and can cause astounding problems if it is tense or harbors trigger points. The spectrum ranges from earache to difficulties when swallowing. However, you can relieve tensions and trigger points with a self-massage. On this page, I’ll show you how. GETTING RID OF PAIN BEHIND THE KNEE YOURSELF Massage of the upper-middle area of the calf and the hollow of the knee: plantaris, popliteus & soleus. These muscles are primarily responsible for pain behind the knee when extending the knee – the popliteus – and when going downhill, walking and climbing stairs – the plantaris & soleus. Grasp your lower leg with both hands placingyour
GETTING RID OF PAIN IN THE TIP OF THE ELBOW Rotate the tip of your elbow so that it is pointing toward your abdomen. Now, place the knuckle of the index finger on your free hand directly on the insertion tendon of the triceps. Now press with your upper arm against the knuckle and rotate the wrist of the massaging hand. Massage the painful areas of the tendon 10 – 15 times thisway.
LUMBAGO RELIEF
Keep moving. Your muscles will benefit from the increased blood flow! 2. Lumbago treatment: Your self-massage. For the self-massage, you will need a massage ball and preferably also the Body Back Buddy. Although the latter is not essential, it is very useful, because itallows you
MUSCLE AND JOINT PAIN The most common causes of muscle and joint pain. In about 90% of all cases, muscle and joint pain is caused by misuse or overuse of our body and its muscles. Overstressing your muscles leads to. an irritation of the nervous system—the body’s central control system -, excessive muscle tension, and SUBCLAVIUS MUSCLE PAIN & TRIGGER POINTS 1. Pain Patterns & Symptoms of the Subclavius Muscle 1.1 Pain patterns. With trigger points in this muscle, you might feel pain all the way down your arm.. It may even radiate into the thumb and first two fingers. The darker the red in the picture below, the more common it is to feel pain in the respective area when trigger points are present in this muscle. TRICEPS BRACHII MUSCLE PAIN & TRIGGER POINTS 1. Pain Patterns & Symptoms 1.1 Pain patterns of the triceps brachii. If the triceps contains trigger points, you might experience pain in the upper back, shoulder and arm, depending on the location of these points.. Hence, it can be involved in the following conditions. SOLEUS – PAIN & TRIGGER POINTS 1. Pain Patterns, Symptoms & Differential Diagnoses. Tensions and trigger points in the soleus can lead to pain in the calf, heel, sacroiliac joint and jaw. Note that tension usually leads to local pain and sensitivity of pressure. Trigger points, on the other hand, can refer pain to distant regions of the body.MEDIAL PTERYGOID
1.1 Pain patterns. Trigger points in the medial pterygoid can lead to the following ailments. Tongue pain. Pain under and behind the temporomandibular joint. Deep earache. Sore throat. In general, the pain caused by this muscle is rather diffuse and not clearly distinguishable. The pain usually increases when you stretch or contract the muscle. PLANTARIS – PAIN & TRIGGER POINTS 4. Plantaris – Trigger Point Activation. Trigger points in the plantaris especially arise when it is stretched quickly and strongly.. This happens when the knee and ankle joint are stretched quickly at the same time. In everyday life, this occurs when you step unprepared into a hole, for example while walking. ILIOPSOAS MUSCLE PAIN & TRIGGER POINTS The result of a troubling iliopsoas muscle – too tight and/or trigger points – is an impaired extension of your hip, as the muscle would get stretched with that movement – remember that a flexion of the hip is its main function –. If it is too tight, it cannot extend/elongate itself ADDUCTORS – PAIN & TRIGGER POINTS Adductors – Pain & Trigger Points. The adductors are a muscle group on the medial (inner) side of your thighs. They often cause problems and pain in the thigh, groin or genitals. Especially when they carry trigger points. The good news is that it’s possible to treat these trigger points with a self-massage. RELIEVE PAIN BETWEEN THE SHOULDER BLADES 1.1 Pain between the shoulder blades: Self-massage of your upper back. Muscles: Erector spinae, infraspinatus, latissimus dorsi, levator scapulae, rhomboids, serratus posterior superior, trapezius All the muscles named above are located at your upper back. For now that is all you need to know. RELIEVE HEADACHES AT THE TOP OF THE HEAD 1.1 Headache at the top of the head. Step 1: Self-massage of the sternocleidomastoid. This is the thick muscle on the side of your neck, which runs from the sternum and clavicle to the occiput. Follow the steps below to massage it: Place your finger on the top of your sternum and try to feel the tendon of the sternocleidomastoid. SUBCLAVIUS MUSCLE PAIN & TRIGGER POINTSOVERVIEW & SELF-TREATMENTUPPERARM PAIN
1. Pain Patterns & Symptoms of the Subclavius Muscle 1.1 Pain patterns. With trigger points in this muscle, you might feel pain all the way down your arm.. It may even radiate into the thumb and first two fingers. The darker the red in the picture below, the more common it is to feel pain in the respective area when trigger points are present in this muscle.GLUTEUS MAXIMUS
Gluteus Maximus – Trigger Point Activation. Tensions and trigger points in the gluteus maximus usually develop due to too much or too little load on the muscle: Sudden contraction with simultaneous extension of the muscle. In this case, the hips and knees are bent while the buttocks are tensed. Example: Cushioning a fall. SUPINATOR PAIN & TRIGGER POINTS 4. Trigger Point Activation of the Supinator Muscle. This muscle can get overloaded if activated maximally or in a repetitive manner. As a result, trigger points and pain can develop. Maximal activation occurs, as already stated, if the elbow gets flexed while the forearm is pronated, or the forearm gets forcefully supinated while the elbowis
TRICEPS BRACHII MUSCLE PAIN & TRIGGER POINTS 1. Pain Patterns & Symptoms 1.1 Pain patterns of the triceps brachii. If the triceps contains trigger points, you might experience pain in the upper back, shoulder and arm, depending on the location of these points.. Hence, it can be involved in the following conditions. GETTING RID OF PAIN BEHIND THE KNEE YOURSELF Massage of the upper-middle area of the calf and the hollow of the knee: plantaris, popliteus & soleus. These muscles are primarily responsible for pain behind the knee when extending the knee – the popliteus – and when going downhill, walking and climbing stairs – the plantaris & soleus. Grasp your lower leg with both hands placingyour
POPLITEUS – PAIN & TRIGGER POINTS The popliteus is a small muscle in the lateral and posterior compartment of your knee. If it is tense or carries active trigger points, it can trigger pain in the hollow of the knee. You can relieve these tensions and trigger points with a self-massage. On this page you will learn everything you need to know about self-massage, as wellas .
LUMBAGO RELIEF
Keep moving. Your muscles will benefit from the increased blood flow! 2. Lumbago treatment: Your self-massage. For the self-massage, you will need a massage ball and preferably also the Body Back Buddy. Although the latter is not essential, it is very useful, because itallows you
LATISSIMUS DORSI MUSCLE PAIN & TRIGGER POINTS Latissimus Dorsi: Muscle Pain & Trigger Points. The latissimus dorsi is a big muscle that covers most of the back. If is tense or contains trigger or tender points, ADDUCTORS – PAIN & TRIGGER POINTS Adductors – Pain & Trigger Points. The adductors are a muscle group on the medial (inner) side of your thighs. They often cause problems and pain in the thigh, groin or genitals. Especially when they carry trigger points. The good news is that it’s possible to treat these trigger points with a self-massage. PAIN UNDER THE SHOULDER BLADE 2.2 Self-massage with a towel. Pain under the shoulder blade could also be relieved with a towel, however banal it may seem. Roll a small towel into a tight roll. It is important that it is firmly and tightly rolled. Otherwise, it will not be hard enough and you won’t be able to exert enough pressure. SUBCLAVIUS MUSCLE PAIN & TRIGGER POINTSOVERVIEW & SELF-TREATMENTUPPERARM PAIN
1. Pain Patterns & Symptoms of the Subclavius Muscle 1.1 Pain patterns. With trigger points in this muscle, you might feel pain all the way down your arm.. It may even radiate into the thumb and first two fingers. The darker the red in the picture below, the more common it is to feel pain in the respective area when trigger points are present in this muscle.GLUTEUS MAXIMUS
Gluteus Maximus – Trigger Point Activation. Tensions and trigger points in the gluteus maximus usually develop due to too much or too little load on the muscle: Sudden contraction with simultaneous extension of the muscle. In this case, the hips and knees are bent while the buttocks are tensed. Example: Cushioning a fall. SUPINATOR PAIN & TRIGGER POINTS 4. Trigger Point Activation of the Supinator Muscle. This muscle can get overloaded if activated maximally or in a repetitive manner. As a result, trigger points and pain can develop. Maximal activation occurs, as already stated, if the elbow gets flexed while the forearm is pronated, or the forearm gets forcefully supinated while the elbowis
TRICEPS BRACHII MUSCLE PAIN & TRIGGER POINTS 1. Pain Patterns & Symptoms 1.1 Pain patterns of the triceps brachii. If the triceps contains trigger points, you might experience pain in the upper back, shoulder and arm, depending on the location of these points.. Hence, it can be involved in the following conditions. GETTING RID OF PAIN BEHIND THE KNEE YOURSELF Massage of the upper-middle area of the calf and the hollow of the knee: plantaris, popliteus & soleus. These muscles are primarily responsible for pain behind the knee when extending the knee – the popliteus – and when going downhill, walking and climbing stairs – the plantaris & soleus. Grasp your lower leg with both hands placingyour
POPLITEUS – PAIN & TRIGGER POINTS The popliteus is a small muscle in the lateral and posterior compartment of your knee. If it is tense or carries active trigger points, it can trigger pain in the hollow of the knee. You can relieve these tensions and trigger points with a self-massage. On this page you will learn everything you need to know about self-massage, as wellas .
LUMBAGO RELIEF
Keep moving. Your muscles will benefit from the increased blood flow! 2. Lumbago treatment: Your self-massage. For the self-massage, you will need a massage ball and preferably also the Body Back Buddy. Although the latter is not essential, it is very useful, because itallows you
LATISSIMUS DORSI MUSCLE PAIN & TRIGGER POINTS Latissimus Dorsi: Muscle Pain & Trigger Points. The latissimus dorsi is a big muscle that covers most of the back. If is tense or contains trigger or tender points, ADDUCTORS – PAIN & TRIGGER POINTS Adductors – Pain & Trigger Points. The adductors are a muscle group on the medial (inner) side of your thighs. They often cause problems and pain in the thigh, groin or genitals. Especially when they carry trigger points. The good news is that it’s possible to treat these trigger points with a self-massage. PAIN UNDER THE SHOULDER BLADE 2.2 Self-massage with a towel. Pain under the shoulder blade could also be relieved with a towel, however banal it may seem. Roll a small towel into a tight roll. It is important that it is firmly and tightly rolled. Otherwise, it will not be hard enough and you won’t be able to exert enough pressure. SUBCLAVIUS MUSCLE PAIN & TRIGGER POINTS 1. Pain Patterns & Symptoms of the Subclavius Muscle 1.1 Pain patterns. With trigger points in this muscle, you might feel pain all the way down your arm.. It may even radiate into the thumb and first two fingers. The darker the red in the picture below, the more common it is to feel pain in the respective area when trigger points are present in this muscle. INFRASPINATUS MUSCLE PAIN & TRIGGER POINTS 1. Pain Patterns & Symptoms 1.1 Pain patterns. If trigger points are present in your infraspinatus muscle, they can give you pain right at their location and send pain to other, seemingly unrelated areas of your body.. The upper three trigger points – X1 – X3, shown under “Attachment Points” – mainly send pain to your upper neck andyour shoulder.
DELTOID MUSCLE PAIN & TRIGGER POINTS Combing your hair, reaching to your mouth or lifting your arm may become very painful if trigger or tender points are present. Even a lack of strength in the affected shoulder and arm is a common symptom when you have tender or trigger points in this muscle. 2. Attachment & Trigger Points of the Deltoid Muscle. TRIGGER POINT SELF-TREATMENT & OVERVIEW 1. You Can Treat Trigger Points Yourself! The means of choice is a precise self-massage, that focuses on the trigger point. Uncoordinated rubbing around on the muscle in question will not help. If you want to treat a trigger point yourself it is of utmost importance that you find precisely the spot. ERECTOR SPINAE MUSCLE PAIN & TRIGGER POINTS 1. Pain Patterns and Symptoms. Trigger points in the erector can give you pain all over the entire back and may even send pain to your upper leg and lower abdominal region.. It is often involved in Pain between the shoulder blades; Neck pain; Lumbago; For a better localization of common trigger points, just compare the trigger point number shown in the respective pain zone picture with the MUSCLE PAIN IN THE UPPER ARM Place a ball on your shoulder blade, just below its spine. Lean against a wall and look for painful areas of your shoulder blade by rolling the ball over them. Massage each of these points with no more than 15 short massage strokes. 3. Your self-assessment for the successful treatment of muscle pain in the upper SUBSCAPULARIS MUSCLE PAIN & TRIGGER POINTS 1.1 Pain patterns. When trigger points are present in the subscapularis muscle, they can trigger local pain in the muscle and in the shoulder. But also, other, seemingly unrelated areas of the body can be affected, and pain can be felt there. The main area that pain is felt if the subscapularis contains active trigger points, is theshoulder
LATISSIMUS DORSI MUSCLE PAIN & TRIGGER POINTS Latissimus Dorsi: Muscle Pain & Trigger Points. The latissimus dorsi is a big muscle that covers most of the back. If is tense or contains trigger or tender points, PECTORALIS MAJOR MUSCLE PAIN & TRIGGER POINTS The deeper the red, the more prone it is to experience pain in the respective area when trigger points in the pectoralis major are present. The points X1 and X2 mainly trigger shoulder pain, whereas the other points refer pain to the chest itself, and to the upper and inner side of the forearm. This muscle can contribute to. Forearmmuscle pain.
ADDUCTORS – PAIN & TRIGGER POINTS Adductors – Pain & Trigger Points. The adductors are a muscle group on the medial (inner) side of your thighs. They often cause problems and pain in the thigh, groin or genitals. Especially when they carry trigger points. The good news is that it’s possible to treat these trigger points with a self-massage. SUBCLAVIUS MUSCLE PAIN & TRIGGER POINTSOVERVIEW & SELF-TREATMENTUPPERARM PAIN
1. Pain Patterns & Symptoms of the Subclavius Muscle 1.1 Pain patterns. With trigger points in this muscle, you might feel pain all the way down your arm.. It may even radiate into the thumb and first two fingers. The darker the red in the picture below, the more common it is to feel pain in the respective area when trigger points are present in this muscle.GLUTEUS MAXIMUS
Gluteus Maximus – Trigger Point Activation. Tensions and trigger points in the gluteus maximus usually develop due to too much or too little load on the muscle: Sudden contraction with simultaneous extension of the muscle. In this case, the hips and knees are bent while the buttocks are tensed. Example: Cushioning a fall. SUPINATOR PAIN & TRIGGER POINTS 4. Trigger Point Activation of the Supinator Muscle. This muscle can get overloaded if activated maximally or in a repetitive manner. As a result, trigger points and pain can develop. Maximal activation occurs, as already stated, if the elbow gets flexed while the forearm is pronated, or the forearm gets forcefully supinated while the elbowis
TRICEPS BRACHII MUSCLE PAIN & TRIGGER POINTS 1. Pain Patterns & Symptoms 1.1 Pain patterns of the triceps brachii. If the triceps contains trigger points, you might experience pain in the upper back, shoulder and arm, depending on the location of these points.. Hence, it can be involved in the following conditions. GETTING RID OF PAIN BEHIND THE KNEE YOURSELF Massage of the upper-middle area of the calf and the hollow of the knee: plantaris, popliteus & soleus. These muscles are primarily responsible for pain behind the knee when extending the knee – the popliteus – and when going downhill, walking and climbing stairs – the plantaris & soleus. Grasp your lower leg with both hands placingyour
POPLITEUS – PAIN & TRIGGER POINTS The popliteus is a small muscle in the lateral and posterior compartment of your knee. If it is tense or carries active trigger points, it can trigger pain in the hollow of the knee. You can relieve these tensions and trigger points with a self-massage. On this page you will learn everything you need to know about self-massage, as wellas .
LUMBAGO RELIEF
Keep moving. Your muscles will benefit from the increased blood flow! 2. Lumbago treatment: Your self-massage. For the self-massage, you will need a massage ball and preferably also the Body Back Buddy. Although the latter is not essential, it is very useful, because itallows you
LATISSIMUS DORSI MUSCLE PAIN & TRIGGER POINTS Latissimus Dorsi: Muscle Pain & Trigger Points. The latissimus dorsi is a big muscle that covers most of the back. If is tense or contains trigger or tender points, ADDUCTORS – PAIN & TRIGGER POINTS Adductors – Pain & Trigger Points. The adductors are a muscle group on the medial (inner) side of your thighs. They often cause problems and pain in the thigh, groin or genitals. Especially when they carry trigger points. The good news is that it’s possible to treat these trigger points with a self-massage. PAIN UNDER THE SHOULDER BLADE 2.2 Self-massage with a towel. Pain under the shoulder blade could also be relieved with a towel, however banal it may seem. Roll a small towel into a tight roll. It is important that it is firmly and tightly rolled. Otherwise, it will not be hard enough and you won’t be able to exert enough pressure. SUBCLAVIUS MUSCLE PAIN & TRIGGER POINTSOVERVIEW & SELF-TREATMENTUPPERARM PAIN
1. Pain Patterns & Symptoms of the Subclavius Muscle 1.1 Pain patterns. With trigger points in this muscle, you might feel pain all the way down your arm.. It may even radiate into the thumb and first two fingers. The darker the red in the picture below, the more common it is to feel pain in the respective area when trigger points are present in this muscle.GLUTEUS MAXIMUS
Gluteus Maximus – Trigger Point Activation. Tensions and trigger points in the gluteus maximus usually develop due to too much or too little load on the muscle: Sudden contraction with simultaneous extension of the muscle. In this case, the hips and knees are bent while the buttocks are tensed. Example: Cushioning a fall. SUPINATOR PAIN & TRIGGER POINTS 4. Trigger Point Activation of the Supinator Muscle. This muscle can get overloaded if activated maximally or in a repetitive manner. As a result, trigger points and pain can develop. Maximal activation occurs, as already stated, if the elbow gets flexed while the forearm is pronated, or the forearm gets forcefully supinated while the elbowis
TRICEPS BRACHII MUSCLE PAIN & TRIGGER POINTS 1. Pain Patterns & Symptoms 1.1 Pain patterns of the triceps brachii. If the triceps contains trigger points, you might experience pain in the upper back, shoulder and arm, depending on the location of these points.. Hence, it can be involved in the following conditions. GETTING RID OF PAIN BEHIND THE KNEE YOURSELF Massage of the upper-middle area of the calf and the hollow of the knee: plantaris, popliteus & soleus. These muscles are primarily responsible for pain behind the knee when extending the knee – the popliteus – and when going downhill, walking and climbing stairs – the plantaris & soleus. Grasp your lower leg with both hands placingyour
POPLITEUS – PAIN & TRIGGER POINTS The popliteus is a small muscle in the lateral and posterior compartment of your knee. If it is tense or carries active trigger points, it can trigger pain in the hollow of the knee. You can relieve these tensions and trigger points with a self-massage. On this page you will learn everything you need to know about self-massage, as wellas .
LUMBAGO RELIEF
Keep moving. Your muscles will benefit from the increased blood flow! 2. Lumbago treatment: Your self-massage. For the self-massage, you will need a massage ball and preferably also the Body Back Buddy. Although the latter is not essential, it is very useful, because itallows you
LATISSIMUS DORSI MUSCLE PAIN & TRIGGER POINTS Latissimus Dorsi: Muscle Pain & Trigger Points. The latissimus dorsi is a big muscle that covers most of the back. If is tense or contains trigger or tender points, ADDUCTORS – PAIN & TRIGGER POINTS Adductors – Pain & Trigger Points. The adductors are a muscle group on the medial (inner) side of your thighs. They often cause problems and pain in the thigh, groin or genitals. Especially when they carry trigger points. The good news is that it’s possible to treat these trigger points with a self-massage. PAIN UNDER THE SHOULDER BLADE 2.2 Self-massage with a towel. Pain under the shoulder blade could also be relieved with a towel, however banal it may seem. Roll a small towel into a tight roll. It is important that it is firmly and tightly rolled. Otherwise, it will not be hard enough and you won’t be able to exert enough pressure. SUBCLAVIUS MUSCLE PAIN & TRIGGER POINTS 1. Pain Patterns & Symptoms of the Subclavius Muscle 1.1 Pain patterns. With trigger points in this muscle, you might feel pain all the way down your arm.. It may even radiate into the thumb and first two fingers. The darker the red in the picture below, the more common it is to feel pain in the respective area when trigger points are present in this muscle. INFRASPINATUS MUSCLE PAIN & TRIGGER POINTS 1. Pain Patterns & Symptoms 1.1 Pain patterns. If trigger points are present in your infraspinatus muscle, they can give you pain right at their location and send pain to other, seemingly unrelated areas of your body.. The upper three trigger points – X1 – X3, shown under “Attachment Points” – mainly send pain to your upper neck andyour shoulder.
DELTOID MUSCLE PAIN & TRIGGER POINTS Combing your hair, reaching to your mouth or lifting your arm may become very painful if trigger or tender points are present. Even a lack of strength in the affected shoulder and arm is a common symptom when you have tender or trigger points in this muscle. 2. Attachment & Trigger Points of the Deltoid Muscle. TRIGGER POINT SELF-TREATMENT & OVERVIEW 1. You Can Treat Trigger Points Yourself! The means of choice is a precise self-massage, that focuses on the trigger point. Uncoordinated rubbing around on the muscle in question will not help. If you want to treat a trigger point yourself it is of utmost importance that you find precisely the spot. ERECTOR SPINAE MUSCLE PAIN & TRIGGER POINTS 1. Pain Patterns and Symptoms. Trigger points in the erector can give you pain all over the entire back and may even send pain to your upper leg and lower abdominal region.. It is often involved in Pain between the shoulder blades; Neck pain; Lumbago; For a better localization of common trigger points, just compare the trigger point number shown in the respective pain zone picture with the MUSCLE PAIN IN THE UPPER ARM Place a ball on your shoulder blade, just below its spine. Lean against a wall and look for painful areas of your shoulder blade by rolling the ball over them. Massage each of these points with no more than 15 short massage strokes. 3. Your self-assessment for the successful treatment of muscle pain in the upper SUBSCAPULARIS MUSCLE PAIN & TRIGGER POINTS 1.1 Pain patterns. When trigger points are present in the subscapularis muscle, they can trigger local pain in the muscle and in the shoulder. But also, other, seemingly unrelated areas of the body can be affected, and pain can be felt there. The main area that pain is felt if the subscapularis contains active trigger points, is theshoulder
LATISSIMUS DORSI MUSCLE PAIN & TRIGGER POINTS Latissimus Dorsi: Muscle Pain & Trigger Points. The latissimus dorsi is a big muscle that covers most of the back. If is tense or contains trigger or tender points, PECTORALIS MAJOR MUSCLE PAIN & TRIGGER POINTS The deeper the red, the more prone it is to experience pain in the respective area when trigger points in the pectoralis major are present. The points X1 and X2 mainly trigger shoulder pain, whereas the other points refer pain to the chest itself, and to the upper and inner side of the forearm. This muscle can contribute to. Forearmmuscle pain.
ADDUCTORS – PAIN & TRIGGER POINTS Adductors – Pain & Trigger Points. The adductors are a muscle group on the medial (inner) side of your thighs. They often cause problems and pain in the thigh, groin or genitals. Especially when they carry trigger points. The good news is that it’s possible to treat these trigger points with a self-massage. SUBCLAVIUS MUSCLE PAIN & TRIGGER POINTSOVERVIEW & SELF-TREATMENTUPPERARM PAIN
1. Pain Patterns & Symptoms of the Subclavius Muscle 1.1 Pain patterns. With trigger points in this muscle, you might feel pain all the way down your arm.. It may even radiate into the thumb and first two fingers. The darker the red in the picture below, the more common it is to feel pain in the respective area when trigger points are present in this muscle.GLUTEUS MAXIMUS
1. Pain Patterns, Symptoms & Differential Diagnoses 1.1 Pain patterns. Tensions in the gluteus maximus can trigger local pain in the buttocks.. Even with trigger points, the muscle does not refer pain to other areas, like trigger points in the gluteus medius often do.. Additionally, tensions and trigger points in this muscle, located near the iliac crest, often result in pain and stiffness in SUPINATOR PAIN & TRIGGER POINTS 1. Pain Patterns & Symptoms of the Supinator Muscle 1.1 Pain patterns. If this muscle contains trigger points or is too tight, it gets tender and can trigger pain at the lateral epicondyle of your humerus – outer side of your elbow joint – which is often diagnosed as tennis elbow pain.. Furthermore, it might leave you with pain at the backside of your hand – area between thumb and index TRICEPS BRACHII MUSCLE PAIN & TRIGGER POINTS 1. Pain Patterns & Symptoms 1.1 Pain patterns of the triceps brachii. If the triceps contains trigger points, you might experience pain in the upper back, shoulder and arm, depending on the location of these points.. Hence, it can be involved in the following conditions. ADDUCTORS – PAIN & TRIGGER POINTS 4. Adductors – Trigger Point Activation. Tensions and trigger points in the adductors arise when you overload these muscles.. In everyday life, this might happen in many different ways. In the following, I will give you some examples. GETTING RID OF PAIN BEHIND THE KNEE YOURSELF Massage of the upper-middle area of the calf and the hollow of the knee: plantaris, popliteus & soleus. These muscles are primarily responsible for pain behind the knee when extending the knee – the popliteus – and when going downhill, walking and climbing stairs – the plantaris & soleus. PAIN UNDER THE SHOULDER BLADE Pain under the shoulder blade – Relieve it yourself. Pain under the shoulder blade is very uncomfortable. You shouldn’t ignore or tolerate it; it is not necessary.. This pain is often caused by an accessory respiratory muscle under your shoulder blade and can be relieved by a self-massage. LATISSIMUS DORSI MUSCLE PAIN & TRIGGER POINTS Latissimus Dorsi: Muscle Pain & Trigger Points. The latissimus dorsi is a big muscle that covers most of the back. If is tense or contains trigger or tender points,LUMBAGO RELIEF
Lumbago relief – Your self-treatment. Lumbago usually occurs suddenly and leads to severe back pain in the lumbar region. Quite often you can hardly move and are dependent on outside help. RELIEVE HEADACHES AT THE TOP OF THE HEAD Headache at the top of the head: Description of the self-massage. The two muscles referred to are located at the side and the back of your neck and are called sternocleidomastoid and splenius capitis.. Don’t let these names scare you; you won’t need them for the massage. SUBCLAVIUS MUSCLE PAIN & TRIGGER POINTSOVERVIEW & SELF-TREATMENTUPPERARM PAIN
1. Pain Patterns & Symptoms of the Subclavius Muscle 1.1 Pain patterns. With trigger points in this muscle, you might feel pain all the way down your arm.. It may even radiate into the thumb and first two fingers. The darker the red in the picture below, the more common it is to feel pain in the respective area when trigger points are present in this muscle.GLUTEUS MAXIMUS
1. Pain Patterns, Symptoms & Differential Diagnoses 1.1 Pain patterns. Tensions in the gluteus maximus can trigger local pain in the buttocks.. Even with trigger points, the muscle does not refer pain to other areas, like trigger points in the gluteus medius often do.. Additionally, tensions and trigger points in this muscle, located near the iliac crest, often result in pain and stiffness in SUPINATOR PAIN & TRIGGER POINTS 1. Pain Patterns & Symptoms of the Supinator Muscle 1.1 Pain patterns. If this muscle contains trigger points or is too tight, it gets tender and can trigger pain at the lateral epicondyle of your humerus – outer side of your elbow joint – which is often diagnosed as tennis elbow pain.. Furthermore, it might leave you with pain at the backside of your hand – area between thumb and index TRICEPS BRACHII MUSCLE PAIN & TRIGGER POINTS 1. Pain Patterns & Symptoms 1.1 Pain patterns of the triceps brachii. If the triceps contains trigger points, you might experience pain in the upper back, shoulder and arm, depending on the location of these points.. Hence, it can be involved in the following conditions. ADDUCTORS – PAIN & TRIGGER POINTS 4. Adductors – Trigger Point Activation. Tensions and trigger points in the adductors arise when you overload these muscles.. In everyday life, this might happen in many different ways. In the following, I will give you some examples. GETTING RID OF PAIN BEHIND THE KNEE YOURSELF Massage of the upper-middle area of the calf and the hollow of the knee: plantaris, popliteus & soleus. These muscles are primarily responsible for pain behind the knee when extending the knee – the popliteus – and when going downhill, walking and climbing stairs – the plantaris & soleus. PAIN UNDER THE SHOULDER BLADE Pain under the shoulder blade – Relieve it yourself. Pain under the shoulder blade is very uncomfortable. You shouldn’t ignore or tolerate it; it is not necessary.. This pain is often caused by an accessory respiratory muscle under your shoulder blade and can be relieved by a self-massage. LATISSIMUS DORSI MUSCLE PAIN & TRIGGER POINTS Latissimus Dorsi: Muscle Pain & Trigger Points. The latissimus dorsi is a big muscle that covers most of the back. If is tense or contains trigger or tender points,LUMBAGO RELIEF
Lumbago relief – Your self-treatment. Lumbago usually occurs suddenly and leads to severe back pain in the lumbar region. Quite often you can hardly move and are dependent on outside help. RELIEVE HEADACHES AT THE TOP OF THE HEAD Headache at the top of the head: Description of the self-massage. The two muscles referred to are located at the side and the back of your neck and are called sternocleidomastoid and splenius capitis.. Don’t let these names scare you; you won’t need them for the massage. SUBCLAVIUS MUSCLE PAIN & TRIGGER POINTS 1. Pain Patterns & Symptoms of the Subclavius Muscle 1.1 Pain patterns. With trigger points in this muscle, you might feel pain all the way down your arm.. It may even radiate into the thumb and first two fingers. The darker the red in the picture below, the more common it is to feel pain in the respective area when trigger points are present in this muscle. INFRASPINATUS MUSCLE PAIN & TRIGGER POINTS 1. Pain Patterns & Symptoms 1.1 Pain patterns. If trigger points are present in your infraspinatus muscle, they can give you pain right at their location and send pain to other, seemingly unrelated areas of your body.. The upper three trigger points – X1 – X3, shown under “Attachment Points” – mainly send pain to your upper neck andyour shoulder.
ERECTOR SPINAE MUSCLE PAIN & TRIGGER POINTS 1. Pain Patterns and Symptoms. Trigger points in the erector can give you pain all over the entire back and may even send pain to your upper leg and lower abdominal region.. It is often involved in Pain between the shoulder blades; Neck pain; Lumbago; For a better localization of common trigger points, just compare the trigger point number shown in the respective pain zone picture with the ADDUCTORS – PAIN & TRIGGER POINTS 4. Adductors – Trigger Point Activation. Tensions and trigger points in the adductors arise when you overload these muscles.. In everyday life, this might happen in many different ways. In the following, I will give you some examples. TRIGGER POINT SELF-TREATMENT & OVERVIEW 1. You Can Treat Trigger Points Yourself! The means of choice is a precise self-massage, that focuses on the trigger point. Uncoordinated rubbing around on the muscle in question will not help. SUBSCAPULARIS MUSCLE PAIN & TRIGGER POINTS 1. Pain Patterns & Symptoms 1.1 Pain patterns. When trigger points are present in the subscapularis muscle, they can trigger local pain in the muscle and in the shoulder. But also, other, seemingly unrelated areas of the body can be affected, and pain can be felt there. PECTORALIS MAJOR MUSCLE PAIN & TRIGGER POINTS 1. Pain Patterns & Symptoms of the Pectoralis Muscle 1.1 Pain patterns. Trigger points in this muscle – shown as “Xs” in the picture under “Attachment points” – can refer pain to the red areas displayed below.. The deeper the red, the more prone it is to experience pain in the respective area when trigger points in the pectoralis major are present. LATISSIMUS DORSI MUSCLE PAIN & TRIGGER POINTS Latissimus Dorsi: Muscle Pain & Trigger Points. The latissimus dorsi is a big muscle that covers most of the back. If is tense or contains trigger or tender points, RELIEVE PAIN BETWEEN THE SHOULDER BLADES 1.1 Pain between the shoulder blades: Self-massage of your upper back. Muscles: Erector spinae, infraspinatus, latissimus dorsi, levator scapulae, rhomboids, serratus posterior superior, trapezius All the muscles named above are located at your upper back. For now that is all you need to know. GLUTEUS MEDIUS MUSCLE PAIN & TRIGGER POINTS Gluteus Medius: Pain & Trigger Points. The gluteus medius is an often overlooked troublemaker in people suffering from low back pain. When it is too tight or contains trigger points, it disturbs the force distribution on your hip as well as on your lower back and irritates your nervous system.en de fr es
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* Pain
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* Back pain
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* Learn with Jan
* Pain
* Chest pain
* Elbow pain
* Foot pain
* Headaches
* Neck pain
* Arm pain
* Back pain
* Shoulder pain
* Knee pain
__
* Trigger Points
* Self massage
* Massagers
* Self-treatment & Overview__
* eBooks & Online Courses * Trigger Point Course * The Phoenix Program* E book
__ * Jan Lingen
* Contact
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MUSCLE AND JOINT PAIN: INFORMATION AND EXERCISES THAT HELP! Hello and welcome to Painotopia My name is Jan Lingen. I am a graduate sports scientist and sports therapist, and my aim is to help you. IF THIS IS YOUR FIRST VISIT TO MY SITE, I recommend to start with one of my FREE COURSES , and only then start browsing this site. I created these courses in order to motivate and empower you to start your journey to a new life. A life where you can again enjoy all the activities that you enjoy most and that you currently might miss. The courses were written and shot by myself, and in cooperation with Dr. Jonathan Kuttner, a pain specialist from New Zealand. Please only sign up for one training at a time – they won´t go away. If you have any questions, feel free to contact me.* __Jan Lingen
* __Sports Scientist (univ.) & Body Therapist * __info@muskel-und-gelenkschmerzen.deWhat disturbs you?
IS PAIN WHAT BROUGHT YOU TO THIS PAGE? IF SO, THEN YOU SHOULD READ ON. I will show you how you can alleviate pain by yourself! The site is very easy to use. Select the pain that comes closest to yours from the body below and follow the instructions given. You can immediately start working on your pain, or even read a little further and learn about a few things you probably never knew. WHERE DO YOU HAVE PAIN?__
Vertex pain
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Headache - back of head__
Headache - forehead
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Stiff neck
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Neck muscle pain
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Neck muscle pain
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Chest pain
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Anterior shoulder pain__
Shoulder blade pain
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Between shoulder blades__
Under shoulder blade__
Upper arm
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Antecubital pain
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Tip of the elbow
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Tennis elbow
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Tennis elbow
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Golfers elbow
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Carpal tunnel syndrome__
Heel pain
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Pain on the outside of the knee__
Pain on the outside of the knee__
Pain behind the knee__
Lumbago
What disturbs you?
THE MOST COMMON CAUSES OF MUSCLE AND JOINT PAIN In about 90% of all cases, muscle and joint pain is caused by misuse or overuse of our body and its muscles. Overstressing your muscles leads to * an irritation of the nervous system—the body’s central controlsystem -,
* excessive muscle tension, * and trigger points. More generally speaking, it leads to myofascial dysfunctions. Eventually, excessive muscle tension and trigger points cause pain. In addition to that, they disrupt the “muscle – jointequilibrium”.
THAT MEANS: Your muscles pull either too strongly or too weakly on thejoints.
WHERE DO YOU HAVE PAIN? * Pseudo carpal tunnel syndrome* Upper arm pain
* Lumbago
* Muscle pain in chest* Golfers elbow
* Olecranon pain
* Pain in elbow - pit -* Tennis elbow
* Heel Pain
* Headache back of head* Headache forehead
* Headache on top of head* Pain behind knee
* Pain on outside of knee * Neck muscle pain relief* Stiff neck
* Anterior shoulder pain * Pain between shoulder blades * Pain under shoulder blade * Shoulder blade pain WHAT YOU SHOULD EXPECT Your main objective should be to normalize your muscle tension. You can do this by massaging certain key muscles yourself. No need to get scared! It is not as difficult as you might imagine. I’ll lead you step by step through the respective self-massage foreach pain symptom.
You will get all the information in a clear and understandable form. Should you encounter any difficulties, simply get in touch with me viamy contact page.
So, let’s get started. So, let’s get started. Click on the pain symptom of your choice and learn how to get rid ofyour pain.
If you have a little time and you’re curious, then take the time to read this page to the end. Here I list a few common mistakes and describe muscle and joint pains. I am sure that you will learn something new there.What disturbs you?
WHAT YOU SHOULD KNOW ABOUT MUSCLE AND JOINT PAIN… Below, I would like to enlighten you about some mistakes that are prevalent in many minds. MISCONCEPTIONS ABOUT MUSCLE AND JOINT PAIN: DOCTORS/THERAPISTS WILL PROVIDE YOU WITH RELIEF This is one of the biggest mistakes. It is not my intention to question the skills and the purpose that doctors or therapists serve. In doing so, I would also be questioning myself and my career choice… … However, you must know that neither doctors nor therapists can take your pain away— not in the long run anyway. There is no question that doctors, physiotherapists etc. can relieve your pain, but it’s unwise to think that only they can free you frompain.
They act more as teachers, help with the first steps, and show you options and pathways. WHETHER YOU HEAD DOWN THESE PATHWAYS AND FOLLOW THROUGH TO THE END ISUP TO YOU.
As such, therapists and doctors act as catalysts. They reduce the energy you need to spend in order to achieve changes. Changes that promote the healing of your muscles and joints. They can accompany you on your way, but cannot “walk it” for you. In my opinion, your well-being is in your hands, and not in those ofothers.
If you don’t agree with me on this point, then this website won’t be of great value to you. If, however, you agree with me and are willing to invest some time in yourself, then I am convinced that you will benefit immensely from the information and exercises I provide. All I can and will do for you is give you the information you will need for alleviating or even eliminating muscle and joint pain. MISCONCEPTIONS ABOUT MUSCLE AND JOINT PAIN: THE PROBLEM LIES THEREWHERE IT HURTS
Another misconception is the assumption that the cause of pain is always to be found where you have the pain. In most cases, especially with muscle and joint pain, the cause can be found in neighbouring or even more distant regions of the body. Dr. Janet Travell and her colleagues did valuable work by bringing trigger points to the forefront in Western medicine in the 20thcentury.
This, in and of itself, was nothing new. These points were previously known by other names in the specialist world. However, the outstanding empirical work regarding which trigger points could cause which symptoms, made this known and accessible on a wider scale.TRIGGER POINTS are
small, often noticeable nodules in our muscles that can cause pain where they are, as well as in other, seemingly uninvolved areas of thebody.
An estimated 99% of all people have trigger points somewhere in their muscles that may be “silent” and therefore go undetected foryears.
AN EXAMPLE
The picture on your right shows the pain zone of the INFRASPINATUS—a
muscle on the back of your shoulder blade. As you can see, trigger points in this muscle can cause pain in the front of the shoulder and in the upper arm. If this muscle, for example, is responsible for the pain in your upper arm, the exclusive treatment of the arm will be unsuccessful and leave you with nothing but frustration. It does not matter if pain salves are applied or the massages are doneprofessionally.
If the pain is not tackled at its root, then only temporary improvement, if any, can be expected! Furthermore, trigger points can affect and perpetuate diseases such as tendinitis, bursitis, nerve pain, tennis elbow and more. There will be more about that in the next point. Of course, here on this website I’ll show you where trigger points are located, the symptoms they can cause and how you can get rid ofthese nodules.
What disturbs you?
MUSCLE AND JOINT PAIN: MISDIAGNOSIS When people suffer from pain they usually seek medical help or search the internet for explanations. Often diagnoses such as arthritis, osteoarthritis, tennis elbow, impingement syndrome, etc. are handed down, while trigger points or just too much muscle tension are the actual triggers for the pain. Of course, the existence of such diseases cannot and should not be denied. Nevertheless, in many cases it is a misdiagnosis. Dr. Travell, who helped advance the awareness of trigger points, even claimed that most of our everyday pain—headaches, neck pain, knee pain, back pain, etc.—are caused by trigger points and that ignorance has led to many misdiagnoses and mistreatments. This in no way means that no one should be tested for arthritis, bursitis, tendinitis or similar conditions. Rather, it emphasizes the importance of trigger points and excessive muscular tension, which are often the causes of pain or triggers it. MISCONCEPTIONS ABOUT MUSCLE AND JOINT PAIN: STRENGTH TRAINING FORFIGHTING PAIN
THE MESSAGE HERE IS: Muscles not only need to be strengthened but alsorelaxed.
Strong, healthy muscles that are smooth and elastic, not hard and rigid, are more resistant than untrained muscles. However, exclusively strengthening them is not the answer. Our muscles should be strong enough to withstand the stresses of everyday life, but … … In most cases your muscles and joints are painful due to excessive muscle tension and the resulting pulling conditions on the joints, tendons and ligaments. To combat this pain with strength training alone is like fighting firewith fire.
Why should you increase the tension of an aching structure, if this is/was the decisive factor for the pain? Apart from that, it leads to no results or only unsatisfactory ones in most cases. Plus, it makes no sense. A healthy dose, and foresight is the way to reach the goal. And the goal here is the normalization of the muscle tension and the elimination of trigger points, while strengthening the muscles. The normalization of the muscle tension can be achieved by training your nervous system, which is the control station for your muscletension.
This nervous system training is shown here on Painotopia in the formof self-massage.
PLEASE NOTE:
If you lead an inactive lifestyle, then toning your muscles will play a very important role. Muscle training is definitely recommended, since strong and healthy muscles are more resistant than weak muscles. In any case, you should always supplement your muscle training with self-massages and stretching in order to keep your body supple. “You will get older and you will suffer the ravages of time. It is quite normal, that it sometimes hurts. Accept it!”What disturbs you?
MUSCLE AND JOINT PAIN – AN INEVITABLE CONSEQUENCE OF AGEING? You have probably heard that many times from the doctor or from friends and acquaintances when you complained about your muscle andjoint pain.
In fact, that is a myth that is probably as old as humanity itself. It certainly is true that the structures of your body break down over time and become weaker. And although this degeneration process can be slowed, it cannot bestopped.
It is also true that muscle and joint pain are a consequence of ageing. However, it is not true that it is an unavoidable consequence.ON THE CONTRARY:
Such pain is often avoidable and even reversible. It’s all a question of our lifestyle, how we spend our time, and better still—how we age. There is an important difference in whether we age actively or passively and infuse our daily lives with lots of movement and new learning or waste away in front of the TV and become stultified. The trigger points and the excessive muscle tension mentioned previously are a consequence of the abuse we perpetuate on our bodies. Such abuse can occur in various forms. All forms of abuse hold in common the fact that they reflect an extreme. “Extreme inactivity”, and excessive physical training—especially with the “No Pain, No Gain” attitude—is harmful to our musclesand joints.
Muscles and joints should not be kept in the same position for a long time. And they should not be constantly stressed without taking breaksand compensating.
Both scenarios—inactivity and excessive activity—lead to an excess of muscle tension, trigger points, and ultimately to pain, if no adequate compensation is made. 2019 · Painotopia* Imprint
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