Trigger point self-care manual for pain-free movement

Author:Donna Finando

Summary:"The vast majority of physical restrictions incurred by active people begin with muscular injuries that are not addressed by the conventional medical approach to orthopedic care. Injuries of this type, while often painful, are generally too minor to warrant splinting, casting, or medication and usually do not prevent participation in physical activities. They do, however, produce discomfort and, over time, frequently lead to more severe pain and noticeable limitations in movement." "In Trigger Point Self-Care Manual Donna Finando presents methods for the healing and prevention of muscular injuries. She identifies the causes of and remedies for areas of muscular tightness and restriction and details many self-care techniques, including precise self-massage, stretching, and the use of wet heat and/or ice. In the fully illustrated reference section, organized by region of the body, she describes the pain associated with trigger points in each muscle of that region, identifies the actions and positions that cause those trigger points to develop, and provides instructions for massaging, treating, and stretching the muscle in order to release it. Book jacket."--Jacket

Edition:View all formats and editions

Physical Description:200 pages : illustrations (some color) ; 28 cm

ISBN:

9781594770807, 1594770808

OCLC Number / Unique Identifier:61211380

Subjects:

Contents:

Introduction

(5)

What Are Trigger Points and How Do I Treat Them?

(9)

Common Musculoskeletal Injuries and Trigger Points

(9)

HEAD AND FACE PAIN

(14)

Sternocleidomastoid

(2)

Posterior Cervicals

(1)

Semispinalis Capitis, Semispinalis Cervicis

Splenius Capitis

(1)

Splenius Cervicis

(1)

Masseter

(2)

Temporalis

(1)

Pterygoids

(2)

Medial Pterygoid, Lateral Pterygoid

NECK AND UPPER BACK PAIN

(14)

Trapezius

(2)

Levator Scapulae

(2)

Posterior Cervicals

(1)

Semispinalis Capitis, Semispinalis Cervicis

Splenius Cervicis

(1)

Rhomboids

(2)

Scalenes

(2)

SHOULDER PAIN

(22)

Infraspinatus

(2)

Teres Minor

(1)

Supraspinatus

(1)

Subscapularis

(2)

Pectoralis Major

(2)

Pectoralis Minor

(2)

Deltoid

(2)

Biceps Brachii

(2)

Scalenes

(2)

Latissimus Dorsi and Teres Major

(2)

ELBOW, ARM, AND HAND PAIN

(16)

Supraspinatus

(1)

Triceps Brachii

(1)

Brachioradialis

(2)

Brachialis

(1)

Hand and Finger Extensors

(2)

Hand and Finger Flexors

(1)

Subscapularis

(2)

Scalenes

(2)

TORSO PAIN

(16)

Erector Spinae

(2)

Iliocostalis Thoracis, Iliocostalis Lumborum, Longissimus Thoracis

Iliopsoas

(2)

The Abdominals

(3)

Transversus Abdominis, External Oblique, Internal Oblique

The Abdominals

102

(1)

Rectus Abdominis

Serratus Anterior

103

(1)

Latissimus Dorsi

104

(2)

LOW BACK, BUTTOCK, HIP, AND THIGH PAIN

106

(20)

Erector Spinae

110

(2)

Iliocostalis Thoracis, Iliocostalis Lumborum, Longissimus Thoracis

Quadratus Lumborum

112

(2)

The Gluteals

114

(3)

Gluteus Maximus

The Gluteals

117

(3)

Gluteus Medius, Gluteus Minimus

Piriformis

120

(2)

Tensor Fasciae Latae

122

(6)

Hamstrings

128

(1)

Biceps Femoris, Semitendinosus, Semimembranosus

GROIN AND INNER THIGH PAIN

128

(8)

The Adductors

130

(2)

Adductor Magnus, Adductor Longus, Adductor Brevis

Pectineus

132

(2)

Gracilis

134

(2)

THIGH AND KNEE PAIN

136

(16)

Iliopsoas

140

(2)

Quadriceps Femoris

142

(3)

Vastus Medialis, Vastus Lateralis, Vastus Intermedius, Rectus Femoris

Sartorius

145

(1)

Tensor Fasciae Latae

146

(2)

Hamstrings

148

(3)

Biceps Femoris, Semitendinosus, Semimembranosus

Popliteus

151

(1)

LOWER LEG, ANKLE, AND FOOT PAIN

152

(17)

Gastrocnemius

156

(2)

Soleus

158

(2)

Tibialis Anterior

160

(2)

Tibialis Posterior

162

(1)

The Peroneals

163

(2)

Peroneus Longus, Peroneus Brevis, Peroneus Tertius

Long Extensors of the Toes

165

(2)

Extensor Digitorum Longus, Extensor Hallucis Longus

Long Flexors of the Toes

167

(2)

Flexor Digitorum Longus, Flexor Hallucis Longus

Conclusion: Guidelines for Injury Prevention

169

(12)

Appendix 1: Associated Muscles

181

(2)

Appendix 2: Helpful Treatment Aids

183

(1)

Pain Pattern Index

184

(8)

Symptom Index

192

Notes:

Includes indexes

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