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What the heck is a trigger point?
What is a Trigger Point?
Trigger Points (TP’s) are defined as a “hyper-irritable spot within a taut band of skeletal muscle. The spot is painful on compression and can evoke characteristic referred pain and autonomic phenomena.”1
Put into plain language, a TP is a painful knot in muscle tissue that can refer pain to other areas of the body. You have probably felt the characteristic achy pain and stiffness that TP’s produce, at some time in your life.
TP’s were first brought to the attention of the medical world by Dr. Janet G. Travell. Dr. Travell, physician to President John F. Kennedy, is the acknowledged Mother of Myofascial Trigger Points. In fact, “Trigger Point massage, the most effective modality used by massage therapists for the relief of pain, is based almost entirely on Dr. Travell’s insights.”2 Dr. Travell’s partner in her research was Dr. David G. Simons, a research scientist and aerospace physician.
Trigger Points are very common. In fact, Travell and Simons state that TP’s are responsible for, or associated with, 75% of pain complaints or conditions.1 With this kind of prevalence, it’s no wonder that TP’s are often referred to as the “scourge of mankind”.
Trigger Points can produce a wide variety of pain complaints. Some of the most common are migraine headaches, back pain, and pain and tingling into the extremities. They are usually responsible for most cases of achy deep pain that is hard to localize.
A TP will refer pain in a predictable pattern, based on its location in a given muscle. Also, since these spots are bundles of contracted muscle fibres, they can cause stiffness and a decreased range of motion. Chronic conditions with many TP’s can also cause general fatigue and malaise, as well as muscle weakness.
Trigger Points are remarkably easy to get, but the most common causes are
TP’s (black X) can refer pain to other areas (red)
Sudden overload of a muscle
- Poor posture
- Chronic frozen posture (e.g., from a desk job), and
- Repetitive strain
Once in place, a TP can remain there for the remainder of your life unless an intervention takes place.
Trigger Points Not Well Known
With thousands of people dealing with chronic pain, and with TP’s being responsible for — or associated with — a high percentage of chronic pain, it is very disappointing to find that a large portion of doctors and other health care practitioners don’t know about TP’s and their symptoms.
Scientific research on TP’s dates back to the 1700’s. There are numerous medical texts and papers written on the subject.
But, it still has been largely overlooked by the health care field. This has led to needless frustration and suffering, as well as thousands of lost work hours and a poorer quality of life.
How Are Trigger Points Treated?
As nasty and troublesome as TP’s are, the treatment for them is surely straight-forward. A skilled practitioner will assess the individual’s pain complaint to determine the most likely location of the TP’s and then apply one of several therapeutic modalities, the most effective of which is a massage technique called “ischemic compression”.
Basically, the therapist will apply a firm, steady pressure to the TP, strong enough to reproduce the symptoms. The pressure will remain until the tissue softens and then the pressure will increase appropriately until the next barrier is felt. This pressure is continued until the referral pain has subsided and the TP is released. (Note: a full release of TP’s could take several sessions.)
Other effective modalities include dry needling (needle placed into the belly of the TP) or wet needling (injection into the TP). The use of moist heat and stretching prove effective, as well. The best practitioners for TP release are Massage Therapists, Physiotherapists, and Athletic Therapists. An educated individual can also apply ischemic compression to themselves, but should start out seeing one of the above therapists to become familiar with the modality and how to apply pressure safely.
1 Simons, D.G., Travell, D.G., & Simons, L.S. Travell and Simons’Myofascial Pain and Dysfunction: the Trigger Point Manual.
Vol. 1. 2nd ed. Lippincott, Williams, and Wilkins, 1999.
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Yoga’s Surging Popularity in the United States: A Holistic Wellness Revolution
Exercise: Yoga Gaining in Popularity in the United States.
Over the past decade, yoga has experienced a notable surge in popularity, with a remarkable uptick in participation observed across diverse age groups. According to data compiled by the National Center for Health Statistics in February 2015, the percentage of adults engaging in yoga has more than doubled, soaring from just under 6% in 2002 to over 10% in 2012. This trend is mirrored among children and seniors, reflecting a widespread recognition of yoga’s myriad benefits for physical, mental, and emotional well-being.
At its core, yoga is far more than a mere physical exercise regimen; it embodies an ancient tradition rooted in the harmonization of body, mind, and spirit. Through a synthesis of mindful movement, controlled breathing, and meditation, yoga fosters a profound sense of inner peace, serenity, and interconnectedness with the world around us. Its holistic approach to health and wellness transcends the confines of conventional fitness routines, offering practitioners a pathway to holistic flourishing and self-discovery.
For adults, yoga serves as a sanctuary from the stresses of modern life, providing a sanctuary where they can reconnect with themselves and cultivate resilience in the face of adversity. Meanwhile, children benefit from the developmental advantages conferred by yoga, including improved concentration, enhanced flexibility, and heightened emotional intelligence. For seniors, yoga offers a gentle yet effective means of maintaining mobility, alleviating chronic pain, and fostering a sense of vitality and vitality in their golden years.
As yoga continues to captivate hearts and minds worldwide, its transformative potential as a catalyst for personal growth and well-being remains undeniable. By embracing yoga as a holistic lifestyle practice, individuals of all ages can embark on a journey of self-discovery, healing, and empowerment, enriching their lives immeasurably in the process.
TV Screen Time Linked to 30% Higher Child Hypertension Risk
Health Alert: Watching Two or More Hours of TV a Day Increases Hypertension Risk in Children.
A groundbreaking study published in the International Journal of Cardiology in February 2015 has unveiled alarming correlations between sedentary behaviors and childhood hypertension. Delving into the intricate relationship between screen time and physical activity, researchers discovered unsettling statistics: spending more than two hours daily in front of a TV screen elevates a child’s risk of high blood pressure by a staggering 30%. Equally concerning is the revelation that engaging in less than one hour of physical activity per day amplifies the risk of hypertension by a staggering 50%.
These findings underscore the profound impact of lifestyle choices on cardiovascular health, particularly during the formative years of childhood. The authors of the study emphasize the pervasiveness of sedentary behaviors in infancy and their persistence into later stages of life, sounding a clarion call for urgent intervention.
The implications of these findings reverberate far beyond the realm of childhood health, permeating societal norms and public health agendas. As sedentary habits become increasingly pervasive in modern lifestyles, addressing the root causes of inactivity assumes paramount importance in mitigating the burgeoning epidemic of hypertension among children.
Armed with this knowledge, healthcare practitioners, policymakers, and parents alike are tasked with orchestrating concerted efforts to promote physical activity and limit sedentary behaviors among children. By fostering environments conducive to active living and instilling healthy habits from an early age, we can stem the tide of childhood hypertension and cultivate a generation primed for lifelong cardiovascular wellness.
Consequences of Vitamin D Deficiency: Insight from Dr. Peter Horvath
In regions characterized by snowy winters and high latitudes, such as Buffalo, New York, residents face a heightened risk of vitamin D deficiency, according to the insights of esteemed nutrition researcher, Dr. Peter Horvath. His research reveals a stark reality: during the winter months, nearly half of Buffalo’s population grapples with insufficient vitamin D levels, with a quarter classified as deficient.
The consequences of such deficiencies extend far beyond mere inconvenience. They encompass a spectrum of health concerns, from compromised bone density and weakened immunity to an elevated susceptibility to type 2 diabetes, certain cancers, cardiovascular ailments, and cognitive decline in older individuals.
Vitamin D plays a crucial role in maintaining bone health by facilitating the absorption of calcium and phosphorus. Inadequate levels of this vital nutrient can lead to decreased bone density, increasing the risk of fractures and osteoporosis, particularly in older adults. Furthermore, vitamin D deficiency has been linked to immune system dysfunction, making individuals more susceptible to infections and illnesses.
Dr. Horvath’s findings also shed light on the connection between vitamin D and chronic diseases like type 2 diabetes and certain cancers. Insufficient vitamin D levels have been associated with insulin resistance and impaired glucose metabolism, contributing to the development of diabetes. Additionally, studies suggest that vitamin D may play a role in regulating cell growth and preventing the proliferation of cancer cells, highlighting its importance in cancer prevention.
Moreover, emerging research indicates a correlation between vitamin D deficiency and cardiovascular disease. Low levels of vitamin D have been linked to an increased risk of hypertension, heart failure, and stroke, underscoring the need to address this deficiency to safeguard cardiovascular health.
In the realm of cognitive function, vitamin D deficiency has been implicated in age-related cognitive decline and neurodegenerative diseases such as Alzheimer’s. Adequate levels of vitamin D are thought to support cognitive health by reducing inflammation and promoting neuronal growth and function.
In light of these findings, Dr. Horvath advocates for proactive measures to address vitamin D deficiency. He recommends increasing sun exposure during the warmer months, as sunlight is a primary source of vitamin D synthesis in the skin. Additionally, dietary supplements or fortified foods can help individuals maintain optimal vitamin D levels, especially during the winter season when sunlight exposure is limited.
By heeding Dr. Horvath’s advice and taking steps to ensure adequate vitamin D intake, individuals can mitigate the risks associated with deficiency and promote overall health and well-being. As Markus Zusak’s poignant quote suggests, perhaps with the right interventions, everyone can surpass their perceived limitations and thrive in the face of adversity.
Cervicogenic Headaches: Impact of Abnormal Neck Posture Revealed
Chiropractic: Abnormal Neck Posture Associated with Headache Risk.
In a groundbreaking study published in the February 2015 issue of Physical Therapy, researchers delved into the intricate relationship between cervicogenic headaches and cervical lordosis. By meticulously analyzing neck x-rays from individuals suffering from cervicogenic headaches and contrasting them with those from healthy controls, the researchers unearthed a striking correlation. Even a subtle 3-4° variance in cervical lordosis was discovered to be intimately linked with an 8% escalation in the likelihood of developing this debilitating type of headache. This finding not only underscores the profound impact of cervical curvature on health outcomes but also accentuates the pivotal role of physical therapy in managing such conditions. With such revelations, healthcare practitioners gain invaluable insights into the nuanced mechanisms underlying cervicogenic headaches, paving the way for more targeted and effective interventions to alleviate patient suffering and enhance overall well-being.
Diet: Are Fruits and Vegetables Good for Your Lungs?
Diet: Are Fruits and Vegetables Good for Your Lungs?
A meta-analysis of 38 studies indicates that eating fruits and vegetables can have a protective effect on the lungs. After reviewing data concerning nearly five million individuals, researchers conclude that consuming up to two servings of fruit and two servings of vegetables per day is associated with as much as a 16% reduced risk for developing lung cancer. Lung Cancer, February 2015
Gut Bacteria Diversity: Key to Healthy Immune System Development
Health Alert: Immune System Development Influenced Early in Life.
New research shows that exposure to a variety of bacteria during gestation and infancy can promote a more diverse population of bacteria in the gut. A healthy population of gut bacteria can aid in the development of the immune system and reduce a child’s risk for allergies and asthma. Research leader Dr. Christine Cole Johnson comments, “For years now, we’ve always thought that a sterile environment was not good for babies. Our research shows why. Exposure to these micro-organisms, or bacteria, in the first few months after birth actually help stimulate the immune system. The immune system is designed to be exposed to bacteria on a grand scale. If you minimize those exposures, the immune system won’t develop optimally.” Henry Ford Health System, February 2015
The Allure of Playfulness: Insights into Adult Partner Preferences
Mental Attitude: What Do Adults Prefer in a Partner?
In a revealing survey encompassing 327 adults, researchers unearthed intriguing insights into the qualities deemed most desirable in prospective long-term relationship partners. Among the myriad traits evaluated, friendliness, intelligence, humor, and a sense of fun emerged as the pinnacle of allure. However, gender disparities in preferences added a nuanced layer to these findings. Notably, women accorded greater significance to a partner’s sense of humor, while men prioritized an exciting personality.
Delving deeper, the study shed light on the correlation between self-perception and partner preferences. Individuals who self-identified as playful exhibited a predilection for partners who embodied traits congruent with their own disposition. Playfulness, humor, a laid-back demeanor, a sense of fun, and creativity emerged as coveted attributes among this cohort.
Dr. René Proyer, the architect behind this illuminating study, offered thought-provoking commentary on its implications. He proposed that the magnetism of playful individuals might stem from their perceived attractiveness as partners or, intriguingly, from the potential for playfulness to burgeon within the confines of a relationship.
This research, published in the American Journal of Play in February 2015, not only offers tantalizing insights into the dynamics of romantic attraction but also underscores the multifaceted nature of human connection. As individuals navigate the labyrinth of relationships, understanding the interplay of personality traits can foster deeper connections and pave the path to enduring companionship.
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