I thought I would just share a neat little trick that I teach most of my patients to manage their own muscular issues. Its so easy and effective that most of my patients end up saying ,”Why didn’t I think of that??”.
All you need is a wall or floor and a tennis ball….Place the tennis ball against the wall or floor (depending on the area you are treating) and then find that knot (trigger point) with the ball. Now apply pressure to the area using your body weight.
You want to apply a even steady pressure at first, till you feel a moderate ache and hold it there. You should feel it easing off after 30-45 seconds, so either push harder or find a new spot. If you feel up to it, you could even rub up-and-down or side-to-side over the ball to free up that tissue.
Whats so great about this technique is that YOU can decide how much pressure to apply and the ball never gets tired (unlike your partner). This also works great for loosening up stiff muscles after a heavy training session. Just make sure you are not doing this with an acute muscle tear (i.e. a “pulled” hamstring) as it could cause further damage.
So there you have it, your very own “physio” that fits in the palm of your hand and you can even take him on holiday with you…
BY: Riccardo Vaccaro
Back injuries, General Health/Fitness, Lower Limb injuries, Upper Limb injuries