I have introduced you to what I would consider the mainstays of a trigger point tool kit: the lacrosse ball and the theracane (or backnobber). Today, I will introduce you to a few other tools that can be useful, especially for specific jobs.
Interestingly enough, bouncy balls are great tools for getting to some of the harder to reach muscles. They come in different sizes so you can usually find something that will fit your particular purpose. They are not as durable as lacrosse balls, but they are relatively inexpensive and they will last for quite a while.
|Two sizes of bouncy balls and lacrosse ball.|
I have a favorite size that I have been using to massage the muscles in my arm while I am recovering from my elbow injury. There are many narrow muscles in several layers that I am working and this ball is perfect for this. The ball a size up is too big and the ball a size down is too small.
|Using bouncy ball on the outer elbow area.|
|Using bouncy ball on inside area of elbow and down the arm.|
Using the opposite hand, I press and roll the ball into my muscle. I use the heel of my palm to get particularly deep, but I also use the entire palm of my hand, and my four fingers held straight and close together to form one tool. Using this method, I roll the ball around my arm, and as I find trigger points, I work them for a few strokes before continuing on.
|Getting in position to use the opposite hand on outer elbow. The ball is placed between the palm and the opposite elbow.|
I have used a bigger size (the purple and orange ball in the photo above) for my triceps, and it is perfect for that. When I first got off the pain pills and I was starting to venture out into the world again, I went grocery shopping. I took that ball with me, and whenever my elbow started to really ache, I worked my triceps with the ball, and it relieved my pain.
As part of my physical therapy, I have to wear a splint on my arm for 6 to 8 hours a day to help me stretch my muscles back to where they were before the accident. Often, my arm starts to ache when I wear this, but I can work some trigger points through the back side of it, which is open. I can also take the splint off temporarily, work some trigger points on the inside and put it back on. When I have worn it for several hours, my arm is usually pretty tender all over, and it hurts to move it. I use the ball to work all of the areas that are tender and stiff.
|The difference between the two arms. I have gained quite a bit of range of motion, but I have some way to go still. My arm usually extends farther after I have had my arm in the hot whirlpool bath for 15 minutes at the physical therapist's office.|
|My arm in the splint.|
Sometimes, I can just set the ball on the table, or another hard surface like a book, and roll the exposed part of my arm on the ball.
Another tool that I have used recently is called the Palm Massager (made by a company called Pressure Positive, available online).
This handy tool is held in the palm of the hand. The fingers fit comfortably into grooves molded into the tops of the three "arms" of the tool. Each "arm" has a rounded end. Two of these ends are relatively small, while the remaining end is larger.
|The finger fits in the groove on top of the arm.|
This design makes it easy to use quite a bit of pressure without totally trashing your fingers. I have used it for trigger points in the back of the neck, and, lately, I have used it to work my inner elbow. It is good for going deep.
|Using on the back of the neck. It is even better if you can lean back into it, so that the muscles that you are working are relaxed.|
Late one night, I was using the palm massager on my inner elbow, and I was able to find some places that hurt that I had not been able to reach before. I worked them, and I could see that it was increasing my mobility. I was pretty excited. The next morning, I was dancing and singing: I've been dreaming of an arm that moves... to the tune of, "I've been dreaming of a true love's kiss," from the movie, Enchanted. It has become sort of a theme song for me.
Another tool is the Knobble (also by Pressure Positive, available online).
|The Knobble, side view.|
|In position to use the Knobble on my arm. My fingers are held up to show how the Knobble is placed. They are wrapped around the Knobble when working the trigger points.|
|Holding the Knobble sideways to work the pecs.|
|Using the side of the Knobble on my temporalis muscle.|