Find us

1831 SE 7th Avenue, Suite 201
Portland, Oregon

(503) 766-3664

show menu
Schedule
An Appointment ›
Weekend appointments available!
Lula Library
Find us phone (503) 766-3664 Schedule an appointment Lula Library show menu

Lula Home Care

Lula Home Care Lula Articles

How to Use a Trigger Point Ball

Melt away knots with this simple tool and technique.

Trp Balls

“Trigger Points” are knots in tight bands of muscle. They occur when blood flow becomes stagnant in this segment of a muscle. They cause pain, tension, and can refer pain to other areas of the body. They also weaken the overall function of a muscle.

Luckily, there is a simple home care tool you can use to treat these: The Trigger Point Ball. In our office, we carry lacrosse balls for this purpose, but a simple tennis ball will do the trick also. The aim of the ball is to change the pattern of stagnant blood flow so that fresh blood can circulate the area again.

To properly use your Trigger Point Ball, place the ball against the painful spot. Depending on the area and depending on how much pressure you can withstand, you can use a variety of surfaces. The floor, your bed, the wall, the back of a chair or car seat are all viable options. Experiment with what works best for you.

Once you localize the spot, hold still. Resist the urge to roll it around. Holding still on the point starves the trigger point of some blood flow. Hold still for 5 deep breaths, then release. The release will allow fresh blood flow. Repeat this 3 times.

For the MOST effective use of the ball, it is best to warm up the area first. You can do this with exercise, heating pad, or hot bath. Then perform the Trigger Point Ball treatment. After 3 rounds of holding, stretch the muscle for 5 deep breaths.