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, by Clair Davies
Free PDF , by Clair Davies
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Product details
File Size: 20172 KB
Print Length: 378 pages
Publisher: New Harbinger Publications; 3 edition (September 1, 2013)
Publication Date: September 1, 2013
Sold by: Amazon Digital Services LLC
Language: English
ASIN: B00ECLGALG
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#34,180 Paid in Kindle Store (See Top 100 Paid in Kindle Store)
I wanted to buy a wall chart, but this book was cheaper and it has all the trigger points shown on the chart in addition to exercises focused on reliving particular areas of pain.
I was ALWAYS a very fit woman even in my 40's. Nothing extreme, just always moving & energetic, great diet, etc. Until I turned 41 - my back started giving me trouble. Fast forward to me going to PT to get my back in better shape in Fall 2012. Then late Dec 2012 - PT is great until one rushed day when she stretched my right leg too far too fast. Didn't feel like anything until 2 hrs later, OMG, the pain in the sole of my right foot & low back! I couldn't walk without a limp. I had never had foot pain before, ever. I couldn't sit on anything soft because of the pain it would cause my low back.It got worse. I had an MRI (slight disc bulge, but nothing that would cause such pain). I tried everything over the next few months - acupuncture, chiropractor, spine drs, orthopedist, physiatrist, neurologist, steroid shot, supplements, stretching, walking through the pain, ice, heat, epsom salt baths 3+ times a day, etc etc. My life became a nightmare of pain - unable to ambulate properly, I had to crawl around my house. I could barely drive. I was given a temp handicap parking placard and told to get a cane. I used to run, bike 40 miles a week, garden, now I was reduced to a cane and suggestions of back surgery in less than a couple of months of being in great shape and NO pain?? My sole of my foot and my back was on fire; other parts of me was starting to deteriorate as a result.I am a big reviewer on here because I believe in the power of the truth and word of mouth to help others. I also depend on it as well to help me. So I was going through a review of what, I do not remember, maybe a supplement that might alleviate pain, and it mentions looking into trigger point therapy. I am so glad I followed the trail to this book.By the time I got to this book, it was November 2013. Not quite a year into my hell. My family was suffering, watching me suffer. I would lay around and try not to wince or cry out when I had to get up, knowing my kids were watching. I shuffled around. I missed so many of my kid's activities.Anyway, I got the Kindle version, and I look in this book as fast as I can for how to manage pain for the sole of my foot. Imagine my surprise - THAT pain originates in my CALF? So I look for the tender spot it tells me to and OUCH! THERE IT IS! Painful, in the meat of my calf. I start to gently work on it. It was painful and would get sore with massage, but I worked through it. This was the Saturday before Thanksgiving.Monday before Thanksgiving - TONS to do. Cleaning for family, shopping, etc. I tell my husband I am going out to get groceries at a couple of different stores, he looks worried. How can you handle it, he asks. He knows I usually can only do about a half hour out then come home and rest. I insist, tired of being so disabled. I go to one, two, three stores. I am out for over 2 hrs. And...THERE IS NO PAIN IN MY FOOT. NONE. I am stunned. No pain from driving, which usually exacerbates it. No limping. Normal gait for the most part, though not perfect due to almost a year of altered gait/limp. UNBELIEVABLE! I come home and my husband comes out to help me, worried that I am going to be in a bad place pain wise. Neither of us can believe how well I was doing considering where I was only a few days before.Now, I have to get to work on all the other trigger points that have cropped up due to my altered walk, excessive crawling, and poor sleep posture to work around pain, as well as my low back issues.It took some time. It took work. I ordered the actual book so I can highlight and dog ear pages. For low back pain, your glutes carry some heavy duty trigger points. If you sit a lot, you probably have trigger points.My foot pain is 100% gone, but after a bike ride I can feel it creep back in. I just pull out my lacrosse ball & roll it out, done. The book warns this can happen, so knowing what to expect and then managing it is most of the battle. Low back pain has cleared up around 80 - 90%. TPs have a tendency to return esp in a cold environment (I'm in Boston) and esp if they've been there a while. So it can be a bit of work but very worth it.I have lost a lot of muscle so there is a weakness there, I am working on regaining all the strength I lost.What I cannot understand is why all the specialists I saw in Boston - the land of great doctors! - NONE of them thought of this? Even the PHYSIATRIST? Isn't this supposed to be their specialty, muscle and soft tissue pain mgt & recovery? I told my neuro about TrP and she said "it makes sense".It's is some work to keep up with all the trigger points that crop up but I do it while watching TV or listening to music.If you have soft tissue pain that nothing else seems to help, you have NOTHING to lose here. You can also Google your pain symptom and 'trigger point therapy' and find some solutions. There are also great YouTube videos on it.BTW, if you stretch a tired or cold muscle too fast/too hard it can set off a trigger point. That's what happened with my PT that day. If I had known about trigger point therapy, I could have saved myself from a year of hell on me and my family, as well as the bills.I recommend a cleaner diet, exercise, fresh air and constant movement versus just sitting. Excessive sitting and lying around make soft tissue pain worse. Stand for half of your tv show. Micro breaks from your laptop. Move around more, get blood flowing, blood flow to an injured area is healing. I love Tiger Balm for night time stiffness or to help get your circulation going on a painful spot.There are also some good videos and a Ted Talk on the science of pain in the brain that are worth watching. If you have been in pain for a long time, your brain actually can become hypersensitive to even tiny pain stimulus. An exaggerated response. It is important to retrain the brain not to overreact to small incidents. I took a nasty fall on my bike last week and was totally panicked, as I have not fully recovered from this past year's trauma. I was hurting that day pretty bad but it didn't turn into anything more than sore arms & shoulders for a couple of days. I had to keep telling myself not every boo boo turns into a year's worth of pain. It helps!Please get in touch if you have more questions or input.*UPDATE June 1, 2014*I keep learning from this book. One thing I think has helped keep pain/discomfort at bay is the use of a SMALL KID BALL in addition to the lacrosse ball. I got into the habit of using the lacrosse ball and it works well, but I started to get more pain in the hips & tightness in lower back. Over the last 2 weeks I started using the small ball and it really got into the tight, deep muscle tissue that needed attention, that even the lacrosse ball couldn't reach. I am finding new relief now, just in time for summer activities. The knowledge I have gained from this book has absolutely made a difference in my back pain. Give it a try, it may well be the most affordable & most effective solution you come across.*Update* Sept 6, 2014I am still finding great relief with TrP therapy. Not only through this book but online. YouTube has many instructional videos on how to work out TrP if the book is too technical or if you need a visual. I am finding that I need to work on the QL TrPs. I found a great set of TrP balls in all the sizes I was missing,from tiny to lacrosse ball size, I just received them and they work very well.[...]They are only $20 for the set plus about $6 to ship. I have no connection to this company, FYI. They should have an Amazon listing but they don't I wonder why?I would also like to remind anyone starting out the process of working on their TrPs NOT to go overboard. It is very easy to do. You start out, it feels SO good to work out the knots, you are feeling better and better. Then you assume that MORE is BETTER. Maybe you start rolling the TrPs too hard or too much each day or too much in one session. This is where you might set off excess soreness. You have to be careful with the QL muscles (most of us have TrPs there but don't know it until you get in there with a small TrP ball) or you might cause back spasms. I had a chiropractor overwork my QL's and set off a horrific week of spasms before I discovered TrP therapy. So go slow and careful, it will pay off.*UPDATE* Feb 11, 2015I am still finding great relief with TrP therapy. I joined a gym for the 1st time in a decade to get me through this hard Boston winter and was surprised how many people at the gym were ending their workouts with trigger point therapy methods - rolling out on balls or foam rollers, trainers using them on clients, etc. It has caught on as a medicine free, effective way to manage your muscle aches.I have also found that I need a truly functional space to do my TrP sessions. I have put holes in several walls in my house, so now only the basement cement wall will do. Fortunately, I have the perfect space. A cement wall a few feet from a pool table. I can put a small TrP ball against the wall in my glute area, grab hold of the pool table for leverage, then manipulate the ball into some of the hardest to reach spots by bending over slightly and pushing myself into the ball. (Does this sound perverted? Sorry, this is how it has to be done to find relief! I wouldn't want a massage therapist to try and dig around there to work them.)I have found great pain release from working these hard to reach glute points. For back pain that is not getting better despite best efforts, the glute and hip flexor points are key. Keeping up with my TrPs a few times a week really helps.Women in perimenopause should note that because of our changing hormone levels, your body is PRONE to trigger points as well as random aches & pains that cannot be found on any tests other than a series of hormone test through out your cycle. For some women in major hormone flux it can be severe enough for you to be diagnosed with chronic fatigue syndrome or fibromyalgia. Yes there are some true cases of those diseases that are not related to hormones or trigger points, but there are also women being misdiagnosed & sent home with RX's for anti-depressants & way too strong pain meds. Do your research. A balanced - KEY WORD IS BALANCED - hormone therapy (like bio hormone replacements) as well as exercise, diet, TrP, and improved digestion (which diminished greatly around 40-45 in women) will make a difference in your pain levels.I am working with a gifted endocrinologist who tests my blood 2x a month so we can get the best picture how to manage my perimenopause. I do not have CFS or fibromyalgia, but I do notice that trigger points crop up more often now that my blood tests reveal I am primenopausal.*UPDATE* September 29, 2015Still loving TrP therapy. I travel with 2 sizes of balls when I fly so that I can roll out those knots that can happen after being cramped on a plane. Still find that most of my knots originate in my glutes. I no longer have any foot pain.I try and tell others about it without sounding too "gushy" and most people just "mm-hmm" me and then forget about it. I don't want to sound like trigger point therapy is the unicorn that will take away everyone's aches and pains, but too many are missing out on medication-free pain relief because doctors or physical therapists aren't offering it as an option.*UPDATE* August 31, 2016I am still actively and successfully using TrP therapy to manage my low back, as well as misc aches and pains that crop up. Now that I'm 46, parts of me gets achy when I overwork it or sleep in an odd position. About 3 times a week I spend a half hour or more with my super bounce rubber ball and a concrete wall. The relief! I think some wonder why I haven't been "cured" of low back pain if I am so enthusiastic about TrP. I ruptured my L4-L5 disc in my late 20's, which puts my low back at a higher risk for aches and pain when I sit too long on something soft, or work too hard in the garden. Before I found this therapy, I used to get so tight, manage my aches with Advil, and wait for it to pass, usually a few days. Now that I am middle aged, my body doesn't bounce back quite like that anymore. I still travel with the rubber ball. There are times when I can throw my back out and it gets inflamed - trigger point therapy does not help that. Then I reach for Advil. Otherwise, this is still my favorite go to muscle and joint soother.*UPDATE* March 19, 2017Still love it, still providing me great relief. I joined a gym this winter & it has the most perfect spot for me to "roll out" after I exercise. I listen to a podcast and get to work. Well built walls - no holes yet!Occasionally, that same pain will creep into my right foot after various activities. Now that I know what to do, I roll out my calf trigger points right away & find relief within a day. I wish physical therapists would introduce a home regimen of TrP in addition to the exercise plan for recovery and relief.Just an interesting anecdote - JK Rowling (author of Harry Potter series for the handful of those that might not know) has tweeted this year about having back pain that feels better when she digs into it with the corner of her sofa. She has trigger points too, apparently!*UPDATE* April 30, 2018I still use Trigger Point Therapy on a weekly basis. Still my go to relief for the aches and pains that come with being active and middle aged. I have woken up in the middle of the night with a painful knot in my glutes that I rolled right out in a few minutes. Give it a try, you have nothing to lose.
This book was recommended to me by a friend who does massage therapy after she was sold on it and her chiropractor endorsed it. And, I have to say, it is incredibly useful. My wife tells me where she hurts. I flip through to the pictures on the part of the body she's indicated. Then I find the zone causing it. And *boom* ... instant relief. Sometimes 2 feet away! It's amazing to me that she can have a muscle ache in her legs, and this book will show me where to rub on her back and she is knotted up exactly where it says she will be. After years of rubbing where the pain is, only for momentary relief. It just floors me that the source of the issue can be somewhere else. We keep it by our bedside. Essential.
This book is changing my life every day. I was diagnosed with chronic fatigue and fibromyalgia 15 years ago. There are still occasional bad days, but this book has given me a way to self treat and that makes a tremendous difference. I can live a more normal life knowing that if I have a flare up I don't have to worry about what doctor or therapist to try to get in to see. I don't feel helpless and frustrated anymore. I've gone from seeing the chiropractor every week to once a month. I used to have massage therapy every 2 weeks, now it's every 4 or 5 weeks. I'm not afraid to exercise anymore. That's priceless! (Literally, I'm saving a lot of money too) Like any thing else, you have to put in the effort. I usually do it while I watch tv in the evening and as the book suggests, I did it two or three times a day for the first several weeks. Now once a day seems like a good maintenance. I just wanted to pay this forward because of all the benefits it's brought me. If you suffer from pain and are wondering whether or not to give this a try, buy this book and a back body buddy or theracane. It may be the best 50 dollars (for both) you ever spent!
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