This is the place to start your Trigger Point Course.

One of the questions I get asked a lot is ‘how do I find ALL my trigger points?’ or ‘how do I know what trigger points are causing my pain?’

So I’ve put together this method that will help you with just that problem. Watch the video below, and follow the instructions.

Download the trigger point mapper. To complete the steps below, you’ll need to print it out. (Right click and select ‘save as’ to download this to your computer.)

Head over to the Trigger Point Finder to map your triggers. (Alternately, download your Trigger Point Charts now.)

List the trigger points that might be causing your muscle pain.

Watch the video on How to Find Trigger Points.

Carefully locate where you have active triggers, and record them on your trigger map.

Now you have a record of where your active triggers are. Find the videos relating to these triggers using the Muscle Index, watch the videos, and switch them off.

As you successfully switch off some triggers, you may find that other trigger points are hidden beneath them. Successfully treating trigger points requires patience and care, but it certainly can be done. And the first important step is to know where your triggers are, and how to switch them off.

All the best,
Jonathan

PS>I’m always looking to improve this course, so feel free to contact me if you have suggestions.

Hi all,

if you liked the online trigger finder at www.triggerpointmaps.com then I think you’ll find this useful. It’s basically a downloadable printable version.

If you’re using it on your computer – remember all the links are clickable, and you can navigate it just like the online version. If you’re printing it out, then use the cross referenced page numbers for quick navigation.

I’m always looking to improve what’s on offer here. I’ve already had some great feedback from you all, which I’ve incorporated into this version. If there’s anything else you think could be improved, please let me know in the comment section below.

To download, just use the link below.

Thanks!

Jonathan

Please login or register to Trigger Point Course Complete - All Modules view this content.

Adductor Longus, Brevis and Magnus
Biceps
Biceps Femoris and Semitendinosus
Deltoids
Foot Flexors
Foot Intrinsics
Forearm Extensors
Frontalis
Gastrocnemius
Gluteus Maximus
Gluteus Medius and Minimus
Ilio Costalis
Infraspinatus
Intra Pelvic Muscles
Intrinsics of the Hand
Latissimus Dorsi
Levator Scapulae
Longissimus
Masseter
Multifidi
Obliques
Occipitalis
Pectoralis Major and Minor
Peroneus Muscles
Piriformis
Popliteus
Psoas
Pterygoid Muscles
Quadratus Lumborum
Rectus Abdominus
Rhomboids
Scalenes
Semitendinosus
Soleus
Sternocleidomastoid
Suboccipitals
Supraspinatus
Temporalis
Thenar Eminence
Trapezius
Triceps
Vastus Lateralis
Vastus Medialis

These videos describes what causes trigger points. This is important in understanding how they can be successfully treated.

Introduction


Right click and select ‘save as’ to download: Download Intro

Trigger Point Explanation

Right click and select ‘save as’ to download: Trigger Explanation
Next Step – how to use Ischemic Pressure to switch off triggers.

This is a great method of switching off or deactivating trigger points. The important truth about this method – for it to work effectively, it should not hurt. You need to stay below the pain threshold as you increase pressure.

Watch the video below to learn more.

Right click and select ‘save as’ to download: Ischemic Pressure
Next – learn how to do a Myofascial Release.

Another tool people find useful for applying ischemic pressure is a foam roller. Find Foam Rollers on Amazon.com

This technique is used to release stubborn trigger points. You can only self-treat with this technique on muscles that you’re able to reach with both hands. Alternately, you could teach it to someone else so that they’re able to perform the myofascial release on your triggers.

Myofascial Release

Right click and select ‘save as’ to download: Myofascial Release

This is a technique I use every day. It’s a wonderful way to start the day, and works best when you perform it in the shower. This is because your muscles are relaxed and warmed up. It works to relax your neck and shoulders, and this can really help to prevent tension headaches.

Right click and select ‘save as’ to download: The Big Stretch

This technique can be really effective on muscles in your back, buttock and thighs. It’s a way to apply pressure to muscles that are hard to reach, and works best with large powerful muscles. All you need to perform this is a hard surface (like a floor or wall) and a simple tennis ball. An older tennis ball will be softer and apply gentler pressure. You can also use a smaller hard ball like a lacrosse ball for more accurate pressure.

Tennis Ball Treatment

Right click and select ‘save as’ to download: Tennis Ball Treatment

This technique is effective in releasing stubborn trigger points. It’s also good for treating triggers so that they stay inactive for a longer time. It’s important to get the correct sequence here. You apply the first cold pack treatment. Then you do a stretch, using the neuromuscular stretch technique.

After this, always finish by applying heat, then stretch again. The heat relaxes your muscles making the next stretch more effective.  This makes the whole treatment more effective and longer lasting.

So, in summary:

• Apply cold
• Stretch
• Apply Heat
• Stretch

Cold Pack Treatment Part 1

Right click and select ‘save as’ to download: Cold Pack Treatment Part 1

Cold Pack Treatment Part 2

Find Cold Packs online.

Right click and select ‘save as’ to download: Cold Pack Treatment Part 2

Heat Pack Treatment

Right click and select ‘save as’ to download: Heat Pack Treatment

Find Heat Packs on Amazon.com

This video goes over some concepts of mind body connection and pain awareness. When you understand how your brain processes pain you can see how you have a choice in how you react to pain.

Right click and select ‘save as’ to download: Mind Body Awareness