Another Tool in the Headache Toolbox: Arms

  As you may remember, headaches are particularly problematic because of the cascading effect of trigger points referring pain to other trigger points, which refer pain to still other trigger points, which refer pain to the head.  It is really hard to track down the culprit at any given time. 

  Quite by accident, I found that when I worked some trigger points in my arms, the pain referred straight up to either the side of the neck or up the back of my neck to the back of my head.  Using this knowledge, I have sometimes been able to lessen my headache's intensity or make it go away altogether by working trigger points in my arms.

  There are so many trigger points in the arm, and they are so close together that it would probably not be practical to try to identify just a couple of trigger points to work.  Instead, systematically work your arms, front and back, from wrist to shoulder.  Proceed more cautiously on the inside of your arms as they are very sensitive. 

  I have found using a bouncy ball that is around 2 inches in diameter gets most trigger points.*  I like to use a smaller ball (around 1 inch) to get into deeper spots and tight places. 

  Using a ball against the wall is my favorite method, but if you prefer, you can use it on a table, or even a chair arm.  You may also be able to use the ball in the palm of the opposing hand. 

There will be quite a few trigger points on the side of the upper arm. 

Using a 2-inch ball on the upper arm.

Working on the lower arm. 

Don't forget the trigger points right above the tip of the elbow.

Some trigger points in my lower arm refer up to the side of my neck. 

Using the one-inch ball on the forearm.  I normally would have my body weight pressing against the arm. 

  After working the trigger points, heat rice or flaxseed packs if you have them, and place them on your arms and shoulders for a few minutes afterward.  Then move your arms through their full range of motion a couple of times. 

  Meanwhile, take care of those arms and hands of yours.  The fact that we can type very quickly and easily with our modern keyboards will end up a disadvantage if we do not give our muscles a break.  We often type for long periods:  45 minutes, 2 hours, perhaps more, without stopping.  We may not even necessarily notice it in our hands or arms, but we are majorly stressing those muscles. 

  I type on a MacBook Air and it is nice and light and I can take it about anywhere.  I can have it on my lap for long stretches because it is not too heavy.  In my case, my wrists and hands hardly move, but my fingers jump around the keyboard.  Although the entire arm will be affected by this, the front-line muscles are the muscles in the forearm: The flexors and extensors of the fingers.  If I don't stop from time to time, my forearm muscles become incredibly tight.  I was amazed at how tight they were the first time I worked those trigger points. 

  Here are some suggestions to help take care of your hands and hopefully reduce your headaches:
Take breaks about every 20 minutes or so.  Remove your hands from the keyboard, push away from your desk and take a break.  Do one of the following: 

1) Shake your arms out.  Drop your arms and shake them (like a rag doll) for a few seconds.  Alternatively, you can hold them straight up and shake them.  Then go back to your typing.  It doesn't take that much time. 

Another break activity is to 2) clasp your hands together and reach your arms forward, turning your hands outward to expose the palms, and then upward over your head.  Be careful in the beginning with this stretch.  If your muscles are overly tight, you may stretch too far and injure yourself.  You don't want to overdo it.  Any stretch you feel should feel good.  If it is feeling painful at all, back off and don't stretch that far until you have worked some trigger points. 

3) Drop your hands to your side, or rest them on the chair arms, and lean your head back in your chair and close your eyes.  (If you can't do this comfortably, you need a better chair.)  Rock back and forth a couple of times if you have a chair that will rock. 

4) Get up and walk across the room or into another room.  Get a drink of water, use the restroom, let the cat out, etc. 

5) Work a few trigger points. 

  Another note about headaches.  Some people, like me, are particularly susceptible to temperature.  The problem is, I don't always know that I am cold until I reach over with my hand and feel my arm or face.  Cold activates trigger points.  Check your arm temperature from time to time and cover your arms to get them warm.  Cold arms could be kickstarting or exacerbating your headache. 

  Recently, my husband and I went on a get-away where we spent many hours of many days traveling in the car.  I discovered that having cold air-conditioning blowing on me could cause an instant headache.  My husband would sometimes notice it before I did.  I would say, "Oh my head hurts," and he would say, "Is that air conditioner blowing cold air on you?  Are you getting too cold?" We would turn it down or off, and my headache would subside.  My ears and face were particularly vulnerable. Because it was hot outside, we needed the air conditioning on at least part of the time.  So, I resorted to wrapping a towel around my head and ears, and I used a jacket to cover my arms; that helped until we could turn the air conditioner down. 

  I also found out that sometimes when I have a headache, I can make it more tolerable if I wrap a medium towel snugly against my hairline.  I overlap the towel on itself and clip it with a claw-type hair clip. 






*I have been able to get this size out of Golden Corral's gumball-type machines--they cost four quarters each, and there is a chance that you will get a 2-for-one breakfast coupon instead, so be forewarned.  If you get a ball that looks like a soccer ball or other sport ball, try again.  They are too slippery.  You want one that feels a bit more rubbery.  If the ball is too slippery, you will have to push down harder and it won't be as effective.  

Sharing

You were probably taught to share at some point in your life. You may have heard phrases like, "Many hands make light work." Our muscles share, too. They often work together in teams. There might be several muscles from different areas of the body, working together to perform one function. When they all work together, the job is not too hard for any one muscle. But when one muscle stops doing its part for some reason, the other muscles take up the slack. If it is a temporary situation, these other muscles might recover quickly once the emergency is over; however, if it is a long-term situation, the other muscles may also become disabled.

Understanding which muscles perform which functions, gives us helpful information when treating our trigger points. It is a good idea to check the other muscles in a group to see what shape they are in. Muscles that work together often get trigger points together.

Have you ever used window blinds that use two cords to open and close the slats? One string pulls the slats closed one way; the other cord pulls them closed the other way. Many places in our body work on the same principle. For example, in our forearms we have the flexor muscles on the under side, which "pull" our hands and fingers down, and the extensor muscles on the top side, which "pull" our hands and fingers up. With window blinds, sometimes it is necessary to put tension on both cords to set the slats to the proper angle.

The same thing occurs with the extensor and flexor muscles of the forearm. Both sets of muscles are required for many tasks. For example, gripping requires both sets of muscles. Computer work calls on both the flexors and extensors. Many of us (including me) spend long periods of time at the computer, overworking not only our arms, but our shoulder and neck muscles, too.

The relationship between other muscles may not be as obvious. When we have back trouble, it may not occur to us to check our stomach or buttocks muscles for trigger points, but when you understand that stomach muscles work with back muscles to lift us up and carry us around, and that the buttocks muscles help us maintain our balance, it makes perfect sense to check them as well.

Sometimes, a whole set of muscles becomes disabled and we use another set of muscles to accomplish the task that the disabled muscles used to do. Often, these other muscles are not able to handle the extra job, and they, too, become disabled. This can set up a scenario of one problem after another.

A few years ago, I discovered that I could use a grabber tool to pick things up off the floor without having to bend down. At that time, my back was so disabled that I had maybe one or two bends a day before I simply could not do any more. I could not sit on the floor to pick things up because it would make my back worse. I purchased my grabber tool and I went to town. I picked up everything. I got fast at it. I was so happy that I had found a way around my disability. However, it was not long until I started to have problems with my shoulders, arms, and hands. I could hardly do anything with my hands. I distinctly remember one time trying to cut out biscuits with a biscuit cutter and being in so much pain that I took a break after each biscuit. It was excruciating. I had overworked my hands, using the grabber tool to compensate for my disabled back, and in the process, I disabled another large portion of my body.

I can now bend over and pick things up again, and I save the grabber tool for getting things in hard to reach places and for picking up garbage out in the yard. I work my trigger points before and after bending activities. I work muscles in my back, gluts, legs and stomach, since they all participate in the bending. As for my shoulders, arms, and hands, I am still working on recovering them.

So, it is a good idea to know which muscles share tasks together. The Trigger Point Therapy Workbook describes the function of muscles, and has them grouped together in a logical way. The trigger point map has some drawings that help to understand the placement of muscles. You can also analyze your own movements. Place your fingers on your forearm, for example, while you flex up and down. You will get an idea of which muscles are doing what.

Knowing more about your muscles will help you to treat your pain more effectively.