Back Trigger Points

Excerpts from The Trigger Point Therapy Workbook by Clair Davies, NCTMB

For other posts of this series: Trigger Points
Referred Pain,Trigger Point & Symptoms
Shoulder Trigger Points

The solution for your back pain may be simpler than you've been led to believe.  Many people are haunted by the fear that pinched nerves, ruptured disks, or arthritis are causing their back pain, when there's a good chance that their pain may be coming solely, or at least in part, from myofascial trigger points in muscles.  Even when back pain is due to genuine problems in the vertebral column, myofascial trigger points always contribute a major part of the pain.  In fact, there's reason to believe that trigger points are the root cause of many spinal problems because of the muscle tension they maintain.  Muscle tension displaces vertebrae and causes compression of nerves and disks.  When investigating back pain, trigger points should be at the top of the list, because pain that comes from trigger points is usually self-treatable (Travell and Simons 1999, 804-809).

The reason there are so many differing opinions about the cause of back pain is that it's mostly referred pain.  This is especially true of low back pain.  You may never find the real cause of low back pain if you look for it only in the low back.  Surprisingly, trigger points in the buttocks muscles are a frequent cause of low back pain.  The reverse is also true: trigger points in the low back often refer pain down to the buttocks and hips.  In addition, trigger points in the abdominal and psoas muscles can send pain to the back, though they're easily overlooked, even by people who know trigger points well.  For pain in the back and buttocks, the old rule applies more than ever: "Never assume the problem is at the place that hurts!"

Confusing the issue further, back pain is usually a composite, with components sent from trigger points both above and below where you feel the pain. The key to success in self-treating back and buttocks pain lies in your troubleshooting skills.

Superficial muscles are muscles that are closer to the surface (towards your skin) and inferior or deep muscles are those under superficial muscles and closer towards your inner body (bones/spine).  Deep spinal muscles are actually "one of the few examples of trigger points that cause pain right at the site rather than referring it away."  "Pain from trigger points in the deep spinal muscles may feel like it's in the spine itself."  Even so, they also can still refer pain "forward to the abdomen and downward into the buttocks." 

Superficial Spinal Muscles on the other hand:  In addition to pain, trigger points cause tightening of the superficial spinal muscles over their entire length.  They can bulge out in a hard contraction, giving the impression that one whole side of the back is in trouble, when a single trigger point somewhere is actually the prime instigator.  Although this is commonly called a "back spasm," it's not a true spasm that will respond to treatment with heat and stretching.  A contraction that's being maintained by trigger points won't give up until you locate the trigger points and deactivate them (1999, 921, 926). 

Superficial spinal muscle trigger points can refer pain from shoulder blade, top of iliac crest (hip bone), buttocks, and "may also be projected to the front of the body or to the internal organs, and can be mistaken for the pain of angina, pleurisy, appendicitis, or other visceral disease. Pain from trigger points in any of the superficial spinal muscles can be misinterpreted as a symptom of kidney stones, tumors, rib inflammations, ligament tears, or disk problems."

Stiffness or tightness in the back is a sign of latent trigger points in the back muscles, even when you're not presently having pain.  Latent trigger points should be taken seriously because they're an indication that you're verging on trouble.  Any little additional stress can quickly turn a latent trigger point into an active one.  Trigger points that keep the muscles in one side of the back contracted can cause scoliosis curves.  Muscle tension maintained by trigger points can also pull the sacroiliac joint out of place, keeping the pelvis twisted or cocked.  When tight superficial spinal muscles squeeze the sensory nerves, the skin on your back may be hypersensitive or have patches of numbness (1999, 923-924).

Part of your low back pain can be coming from trigger points in the soleus muscles in your calves.  The soleus muscles actually can maintain a hard, spasmlike contraction in the low back muscles.  You may also know that trouble with your feet can make your back hurt (1992, 428-429).

Pain from trigger points in gluteus medius muscles is felt in the low back just above and below the belt line and often extends into the buttocks and hips.  Back pain from this source can be excruciating and disabling, seriously undermining endurance.  Pain in both the hips and low back can make walking almost impossible (1992, 150-151; Sola 1985, 683).

The common assumption is that pain in the low back is caused by some problem in the lumbar spine, such as arthritis, a herniated disk, disarticulated vertebrae, a compressed nerve, or a sacroiliac joint dysfunction.  Trigger points in the quadratus lumborum can sponsor trigger points in the gluteus medius.  This is because the gluteus medius lies in the referral area for the quadratus lumborum.  It's wise to search for tender spots in both muscles when you have low back pain.  A common condition called Morton's foot can cause unstable foot placement, which can bring about trigger points in gluteus medius muscles (1999, 155-156).  Sitting a lot with your legs crossed is bad for these muscles, especially if you always cross the same leg.

You may prefer to take your injections in a hip rather than an arm or shoulder.  Just be aware that injections into a gluteus medius muscle can set up trigger points and leave you with an annoying backache.  When this happens, it's good to be able to recognize a myofascial problem and know what to do about it. 

There are several techniques and tools to work the trigger points in your back, but the best one is a tennis ball against the trigger point and a wall or floor.  For all the info on back trigger points symptoms, causes, and treatments be sure to check out The Trigger Point Therapy Workbook.

Now, just a little something regarding all types of headaches (even migraines), TMJ, frozen neck, ear aches, stuffy ears, ringing ears, bags under your eyes, sinusitis, and even teeth sensitivity to heat/cold/touch, can be caused by trigger points in your sternocleidomastoid, trapezius, levator scapulae muscles (just to name a few) in your jaw, neck, and upper back.  All outlined in the chapters dealing with head and neck pain in The Trigger Point Therapy Workbook.

Even though I am posting excerpts from Mr. Davies' book The Trigger Point Therapy Workbook, I am by no means able to post every important facet on this subject and highly recommend you purchasing this book for your own reference...it is that good! Clair Davies' story is amazing as is his entire book. I am very grateful to his dedication and revelation of this subject matter!!!

Breakfast of Lean Champions

from Men's Health report:

British scientists found that people who downed a carbohydrate-rich, high-fiber breakfast before working out burned twice as much fat while running as they did after a similar meal without the roughage.  Why?  Eating low-fiber, refined carbohydrates significantly raises the amount of insulin in your body, which limits your ability to use fat for fuel, says study author Emma Stevenson, Ph.D.  Specifically, the study participants burned the most fat when they'd eaten about half a cup of muesli cereal with 1 1/2 cups of milk and 2/3 cup of plain low-fat yogurt [greek yogurt]; they burned the least when they'd had cornflakes with milk and white toast with jam.  If you don't like muesli, eat any low-sugar [high protein], high-fiber cereal, such as All-Bran [Grape-Nuts].

At Home Metabolic Revving Workouts

The goal of a good personal trainer is to educate their clients so they can go it alone without needing the trainer for every workout....It is not the goal of a good trainer to train their clients forever!  Sure it's great to have a trainer who can stay in contact with you and give you updated workouts and tips and meet with you on an as needed basis for form check, but if a trainer has done their job well that is all you will need them for once they have properly educated you!!!  If you are going it alone and need updated workouts, I have just that for you ;-)  For metabolic revving workouts every 4-6 weeks send me an e-mail at cagib1@charter.net.


Monthly Workouts: $20 for just the workout e-mailed to you or $50 for me to meet with you and go over the moves. Get a new one every 4-6 weeks!!!

Very Effective Knowledge In Scripture

I have begun a new blog just on deep exploration and study in God's Word.  If you are interested, please check it out and sign on for e-mail updates there as well ;-)

VeryEffectiveScripture.blogspot.com

Deeper Knowlege

For those of you who follow my blog site VeryEffectiveFitness and have enjoyed the Monday posts of scripture content, then I hope you will even more so benefit from this blog where I can post a little deeper knowledge of Scripture. I pray that all posts will not misstate or misrepresent any Scripture and never do I intend to offend. If something I post is offensive to you, I apologize in advance and pray that any seeds meant to grow by God will do so in fertile minds and be Blessed of God to grow and multiply in understanding and wisdom!

James 1:5 If any of you lack wisdom, let him ask of God, that giveth to all men liberally, and upbraideth not; and it shall be given him.


In God's humble and grateful service!
Christina Gibson
cagib1@charter.net

The More You Know

It's Not You, It's Me

Site Format Change, Issues, & Feedback

K, so yesterday I decided to updated the look of my site and went a totally different direction with the format.  I think I like it, but would love to hear your feedback to see if it is easier or harder to navigate and read.  Again, I know my site is wordy but such is life ;-)  (Update & Clarification)  I am also going to continue to have the "Good To Know" first on the site of Posts followed by the current daily Post....Be sure to check there for any site info and/or training/challenge/price updates.

Couple of issues to note regarding the format change: 

1)  Somehow I think those who signed up for e-mails have been deleted.  SORRY!  If you would, just resign up for those and they will resume coming to you!

Subscribe (to the right to follow by e-mail)

Follow by Email

2)  I realized late in the day yesterday that for some who visit my site do not benefit from the full view of my site.  What you should ideally see is:

I know that's difficult to see, but in the top, left you should have the option of a pull down of all the "PAGES" and to the right should be a vertical hide-a-selection of choices such as About Me, Favorite Links, Books for your Journey, etc.  If all you see are Posts and to the right a Subscribe box, then you are not going to benefit from the full site options.


No clue how to fix this other than this: If you click to the right and select the Subscribe option;

then either choose to Add or View: then that should get you the full site.  If anyone out there knows how I can fix this for everyone, just e-mail me at cagib1@charter.net ;-)



Shoulder Trigger Points

Excerpts from The Trigger Point Therapy Workbook by Clair Davies, NCTMB

For other posts of this series: Trigger Points
Referred Pain, Trigger Point Symptoms & Techniques

Muscles whose trigger points cause shoulder, upper arm, and upper back pain can be divided into five groups: scalenes, shoulder blade suspension muscles, rotator cuff muscles, upper arm muscles, and spinal muscles.

Trigger points in the scalenes cause an impressively wide distribution of pain, numbness, and other abnormal sensations in the chest, upper back, shoulder, arm, and hand. Pain is hardly ever felt in the scalenes themselves, but scalene trigger points can be the primary source of pain in their referral areas. Symptoms created by the scalenes are easily misdiagnosed. Pain sent to the shoulder by the scalenes is almost universally mislabeled bursitis or tendinitis. [There are many other symptoms and misdiagnoses listed, but I am only highlighting two, the second being carpel tunnel syndrome below.]

When trigger points shorten the scalene muscles, they tend to keep the first rib pulled up against the collarbone, squeezing the blood vessels and nerves that pass through the area on their way to the arm. The collection of symptoms caused by this compression of the nerves and vessels is properly termed thoracic outlet syndrome, although it is very often incorrectly diagnosed as carpal tunnel syndrome.


For the complete break down on treating scalene trigger points definitely check out the Trigger Point Therapy Workbook. Know that in treating the scalene(s):

This will not hurt unless you encounter a trigger point, in which case it will be extremely painful. Pressure on a scalene trigger point evokes a spooky kind of pain that will make you duck and cringe: it can feel like you're pressing on a nerve. At the same time, you may feel the referred pain or other symptom being reproduced or accentuated. This can be a very convincing demonstration of the reality of referred myofascial pain.

The massage stroke is executed by pressing with your fingertips as you push them [anterior scalene] across the muscle toward the side of the neck. The skin of the neck should move with the fingers. At the end of the stroke, which will be only an inch long, release the pressure, reset your fingers where you began the stroke and repeat. To massage the middle scalene, use this same stroke on the side of the neck. Six strokes on each scalene trigger point are enough for one session. To massage the posterior scalene, push your middle finger under the front edge of the trapezius muscle near where it attaches to the collarbone.

It's important to check for trigger points in your scalenes before going to the trouble of treating all these [rhomboids, middle trapezius, infraspinatus, latissimus dorsi, serratus anterior, and levator scapulae] other muscles. The scalenes are among the most common sources of pain along the inner edge of the shoulder blade. Without first taking care of the scalenes, massage applied to the rhomboids or to any of the others listed here, though it may feel good, can be a complete waste of time.


The supraspinatus trigger points [among other symptoms/issues] is also one of many sources of the pain in the outer elbow known as "tennis elbow". Trigger points in the triceps or one of the forearm muscles are the most usual cause of tennis elbow. Supraspinatus trigger points, being so far away and a less frequent cause, are generally overlooked as a source of this common pain (1999, 538-546). Repetitive strain such as working with the arms overhead for long periods of time or typing at a computer keyboard with no elbow support can also exhaust supraspinatus muscles. [as well as "extreme exertion, such as moving a large couch or carrying heavy weight like boxes or suitcases"....]

Paradoxically, though located behind the shoulder, infraspinatus trigger points are the most common source of pain in the front of the shoulder. This pain usually feels like it's deep in the joint and may travel some distance down the biceps. Extreme tenderness in the anterior deltoid and the bicipital groove in the head of the humerus can lead to an erroneous diagnosis of bicipital tendinitis. Pain can also shoot down the outer side of the shoulder. Occasionally, pain is referred to the back of the neck, the inner border of the shoulder blade, all the way down the upper arm and forearm, and into the entire thumb side of the hand. When pain is referred to the forearm, it tends to promote formation of satellite trigger points in the hand and finger extensors, compounding pain and other symptoms in the hand. Other symptoms of infraspinatus trigger points include weakness and stiffness in the shoulder and arm, which can cause your shoulder and arm to tire easily. Both inward and outward rotation of the arm is restricted, making it difficult to move the arm in any direction. Since arm rotation is necessary for reaching behind you, it becomes impossible to reach up behind your back. Lying on the opposite side is painful as well, because the weight of the afflicted arm pulls on the infraspinatus (1999, 556; Sola and Williams 1956, 91-95). Dysfunction of the infraspinatus typically causes the other rotators to tighten up in an effort to compensate, which tends to overload them too. All four rotators end up with trigger points and soon you're unable to move the arm at all. Nevertheless, this condition, commonly called a "frozen shoulder", can often be treated very successfully with trigger point massage of the rotator cuff muscles (1999, 552-558). [among some of the causes: keeping hands overhead for long periods of time (whether during sleep or at work), working at a computer without elbow support, keeping your hand on a computer mouse out to one side for long periods, etc.]

The infraspinatus, being on the outside of the shoulder blade, is an easy muscle to treat with self-applied massage. Confirm its location by feeling it contract and bulge as you put the arm into outward rotation. When you exert pressure on infraspinatus trigger points, the pain reaction takes awhile to wake up, so don't conclude too quickly that you have no problem there. It may take several seconds of deep massage before you feel the characteristic exquisite tenderness.

Teres minor trigger points can also be the cause of a worrisome numbness or tingling in the fourth and fifth fingers, which occurs nearly as often as the pain at the back of the shoulder. Note that a comparable pattern of finger numbness can also come from trigger points in the pectoralis minor. Pain instead of numbness in these two fingers suggests latissimus dorsi trigger points (1999, 564, 572). Teres minor trigger points are only an inch or so away from those in the infraspinatus and can be massaged at the same time with the same techniques. A tennis ball against the wall is the perfect tool: roll it slowly back and forth across the teres minor against the wall.

The subscapularis is an exceptionally powerful muscle lining the underside of the shoulder blade. Visualize it sandwiched between the shoulder blade and the ribs. You'd think that the subscapularis muscle would be unreachable and untreatable, buried as it is on the underside of the shoulder blade. Actually, it's surprisingly accessible if you go about it in the right way. This is good news, because the subscapularis is often at the very heart of the problem with shoulder pain. With a frozen shoulder in particular, knowing how to treat subscapularis trigger points can be the key to recovery; without this knowledge, recovery can be a very long time in coming (1999, 599, 603-607; Cantu and Grodin 1992, 154-155; Voss, Ionta, and Myers 1985).

The main symptom of subscapularis trigger points is severe pain deep in the back of the shoulder. An ache in the back of the wrist is almost always present and should be seen as a virtual signature of subscapularis trigger points. Sometimes the shoulder pain extends down the back of the upper arm. You may also have an extremely tender spot on the front of your shoulder where the troubled subscapularis has been continuously pulling and jerking on its attachment to the humerus (1999, 556, 600).

The pull of the four rotators must be in balance in order for the shoulder joint to operate smoothly and freely. A subscapularis muscle weakened by trigger points allows the supraspinatus to pull up on the head of the humerus unopposed, jamming it against the acromion. A clicking or popping noise when you move your shoulder indicates probable trigger points in the subscapularis or the supraspinatus, or both (1999, 545-546; Lippitt and Matsen 1998, 20-28).

Subscapularis trigger points also keep the muscle from lengthening, reducing the shoulder's range of motion and restricting rotation of the arm in either direction. This makes it difficult to reach above your head, across your body, or up behind your back. The disabling pain and stiffness caused by subscapularis trigger points are commonly mistaken for bursitis, arthritis, bicipital tendinitis, rotator cuff injury, and adhesive capsulitis (1999, 596-607).

Luckily, the most troublesome subscapularis trigger points occur near its accessible outer edge. They can be easily reached for massage if you position your arm in a way that will move the shoulder blade forward and around the side of the body. Put your hand on your opposite shoulder if possible. This pulls the shoulder blade around the side of the body and exposes a good bit of its underside. With the arm across the body, you can massage the subscapularis muscle while sitting, standing, or lying down. With the flats of your fingers firmly against your ribs, push deep into the slot between the ribs, and the roll of muscle that defines the back of the armpit. If your hand and fingers are tight against your ribs, the blunt ends of the fingers will bump right into the subscapularis. Try your thumb for this technique; you may like it better. Search for the exquisitely tender spots all along the outer edge of the shoulder blade.

The key to treating the trigger points of the shoulder/rotator cuff muscles, is to get familiar with where these muscles are, feeling around to find the trigger points, and using either thumb, fingers (with short fingernails), tennis ball, small rubber ball, or Thera Cane. Only some of the treatment suggestions are detailed in this e-mail, for a complete list/description be sure to check out the Trigger Point Therapy Workbook.

Even though I am posting excerpts from Mr. Davies' book The Trigger Point Therapy Workbook, I am by no means able to post every important facet on this subject and highly recommend you purchasing this book for your own reference...it is that good! Clair Davies' story is amazing as is his entire book. I am very grateful to his dedication and revelation of this subject matter!!!

Rest Reminder

Just a reminder for you to rest between strength training (resistance) workouts.  At least 1-2 days between full body workouts.  True that you could strength train every day if you are only focusing on a different muscle group each workout (upper body vs lower body for example), but this isn't the most effective to way to workout for maximum results (strength, endurance, or fat burn). 

I teach numerous bootcamp classes throughout the week and see it time and again....folks doing heavy sets of intense resistance training workouts back-to-back days throughout the week and wondering why they don't see results for all their intense efforts.  Couple of glaring reasons:  1) They are never allowing their bodies to recover from their workouts, so they are just tearing down their muscle fibers.  By not resting, those muscles are unable to build.  It is the building of muscle tissue that aides in fat burning by increasing your metabolism (not constantly torn down muscle fibers).  2) They are using tiny weights or are only partially doing each rep.  Here is what I mean by that....If you are doing shoulder presses (for example) and are using a weight that you could press all day long...or you get to the end of your third set and you could easily add a fourth or more, your weight is too light.  On the other hand, if you are eeking out the third set and are toast by the end, you are most likely at just the right weight.  If you are barely eeking through the first or second set, your weight is too heavy for you.  If you are using muscle groups you are not actually working to lift the weight, the weight is definitely too heavy for you.  Staying with the shoulder presses, if you are pushing up to full extension and then only coming down a 1/4 or even 1/2 way down to start, you are not actually doing the full range of motion and therefore short changing yourself the full benefits of your efforts.  Work smarter.  Rest smarter.  You will get better results!

Active Rest

Whether you are talking about being active between workout days or performing less intense exercise in between more intense workout sessions such as with high intensity interval training (HIIT), active rest is key to giving your body the recovery it needs so your workouts are effectively intense.

*Rest days in between days of resistance (strength) training workouts is important because it allows your muscles enough time to recover, repair, and grow stronger. Rest however doesn't mean couch time. Active rest would be a less intense activity such as a walk (even a jog), bike ride, yoga, etc. Get the idea?

*A lower intensity exercise in between HIIT gives your body enough recovery while preventing your heart rate from dropping rapidly. Without the active recovery period you would not be able to maintain the intensity required in HIIT to make it effective.

Challenge Progress / Reflection

This week marks the midway point of the current 12 week challenges (Current Fitness Challenge).  Whether you are doing all of them or just one of them, take this week to reflect on what has or has not worked for the past 6 weeks and see how you can make the necessary adjustments to make the next 6 weeks more doable!  Even if you didn't begin the 12 week challenge(s) 6 weeks ago, reassessment is never a bad thing so still take account of where you are in your journey. 

Gifts & Correction

Romans 11:29 For the gifts and calling of God are without repentance.

Those attributes that make you you; those abilities that come so easy to you that when you hone them make folks in awe of what you can do; those gifts and blessings from God are yours forever regardless of whether you thank Him or bless Him through your works.....but I wouldn't recommend taking credit for what is given to you, nor would it be wise for you to take for granted your effortless gifts......While He has promised them to you without repentance, He will still correct your walk.  Show God you love him through your good works and study.  Give Him the credit for what He has so graciously bestowed upon you.  Ask Him for direction....He will never lead you astray!!!

Romans 12:16  Be of the same mind one toward another.  Mind not high things, but condescend to men of low estate.  Be not wise in your own conceits.

Deuteronomy 8:5  Thou shalt also consider in thine heart, that, as a man chasteneth his son, so the Lord thy God chasteneth thee.

Proverbs 3:11-13 My son, despise not the chastening of the Lord; neither be weary of His correction: For whom the Lord loveth He correcteth; even as a father the son in whom he delighteth.  Happy is the man that findeth wisdom, and the man that getteth understanding.

Proverbs 24:3-4 Through wisdom is an house builded; And by understanding it is established: And by knowledge shall the chambers be filled with all precious and pleasant riches.

Revelation 3:19-20 As many as I love, I rebuke and chasten: be zealous therefore, and repent.  Behold, I stand at the door, and knock: if any man hear My voice, and open the door, I will come in to him and will sup with him, and he with Me.

You Are Valuable!

A speaker started off his seminar by holding up a $20 bill.  He then asked, "Who would like this $20 bill?"

Hands started going up.  He said, "I am going to give this $20 to one of you, but first let me do this."

He proceeded to crumple the $20 dollar bill up.  He then asked, "who still wants it?"

Still the hands were up in the air.

Well, he replied, "what if I do this?"

And he dropped it on the ground and started to grind it into the floor with his shoe.  He picked it up, now crumpled and dirty.

"Now who still wants it?"

Still the hands went into the air.

"My friends, we have all learned a very valuable lesson," he said, "no matter what I did to the money, you still wanted it because it did not decrease in value.  It was still worth $20."

Many times in our lives, we are dropped, crumpled, and ground into the dirt by the decisions we make and the circumstances that come our way.

We feel though we are worthless.  But no matter what has happened, or what will happen, you will never lose your value.

Dirty or clean, crumpled or finely creased, you are still priceless ... and especially to those who love you.

The worth of our lives comes not by where we've been or what has happened to us, but by WHO WE ARE.

"You are special -- Don't EVER forget it."

~by Unknown Author

Lighten Up

The Trigger Point series will continue next Thursday with Shoulders, but today I wanted to start the beginning of a series on Yoga that will pick up right after the conclusion on Trigger Points.  I will have a few posts regarding the different styles of Yoga, tips, and suggestions for your practice.  Today, some self-love for your Valentine's Day ;-)

from Yoga Journal March 2013 issue:

Yoga helps us in myriad ways, but many people don't realize that it can assist with weight loss.  And it's not (only) by sweating off pounds on the mat.  A regular practice will make you toned and fit and will likely inspire you to make healthier food choices.  Yoga also encourages us to experience more self-love, no matter what the number on the scale.



Trigger Point Series:
Trigger Points
Referred Pain,Trigger Point & Symptoms

Heart Size

Did you know that your heart size enlarges with regular exercise? No joke, with regular resistance and endurance training, your heart grows in size along with your heart volume increase as an adaptation to increased work demand. The contrast is also true in that it will decrease back to pre-training measures within several weeks after training has ceased. The increased size makes your heart perform more efficiently. So train on knowing that your heart is bigger ;-) Now go put that big heart of yours to good use!!! Happy Heart Day!

Yummy Sweet Lunch

Need a sweet fix but want to stay "good", give this tasty and healthy treat a try for lunch (great for anytime & on the go too):

1 medium Mission Carb Balance tortilla (120 calories & 13 grams of fiber) filled with:
   1 TBL of raw honey
   2 TBL of smooth peanut butter
   1 TBL of chia seeds (kind of smooth into the peanut butter)

1 large juicy apple cut up into slices


YUMMY, portable, and sweet treat!


Need more recipe ideas?  Healthy & Yummy Recipes

40 Day Family Challenge

I throw this out there for those of you interested in family bonding and development (or coworker bonding or friendship bonding)....Regardless of whether your are participating in any form of the Current Fitness Challenge(s), this 40 day challenge can be a great addition or a start in the right direction of maybe participating in the future.  I began a 40 day family challenge with my husband and two kiddos this week and it has been an awesome help to what have been "issues" for us as a cohesive unit.  Whatever do I mean?  Well in any relationship (family, friendship, work) there are friction issues that if left alone can cause huge blow up fires (just as is the case even just within our own little heads).  What we as a family decided to do is address these issues head on in a 40 day improvement challenge.  What does this have to do with fitness and/or health and/or weight loss?  EVERYTHING.  Anything causing stress in your life, impacts your health, fitness, and weight loss!

My 4 year old daughter and I drew up a 40 day chart (my little girlie girl provided the art work and I provided the details) of what we had individually agreed to earlier as our challenge commitments to our family and ourselves.  Each family member has two "habits" to work on daily for 40 days.  One habit is a bad habit they are trying to break free of and the other is a good habit they want to develop.  Most of these habits have to do with attitudes ;-) and all are something that impacts the family unit greatly (for the better if truly cultivated).  It allows for us to work with each other in support (and tough love if necessary) to grow the good habits and redirect the bad with good.  It is supportive, loving, and helpful for the entire family members' development individually and as a unit (as each person impacts the other, we all have to make changes to support the other members thereby together we progress).  My 6 year old son was very grown up in his selections and as a team we are off to a great start in bettering ourselves and our family.

Why am I sharing this and suggesting you give it a try?  Think about what is making your relationships sick?  What is stressing you out or wearing you out about what is not working in them?  If you had 40 days to work together within those relationships to "fix" both you and those individual(s), would that not impact your health?  Would that honest, loving support not better your fitness journey?

Decide=Act

 

 



Better Time Spent

Adapted from Jesus Calling by Sarah Young:

Trust in God enough to spend ample time with Him, pushing back the demands of the day.  Refuse to feel guilty about something that is so pleasing to God, the King of the universe.  Because God is omnipotent, and able to bend time and events in your favor.  You will find that you can accomplish more in less time, after you have given yourself to Him in rich communion.  Also, as you align yourself with His perspective, you can sort out what is important and what is not.

Don't fall into the trap of being constantly on the go.  Many, many things people do in God's name have no value in His kingdom.  To avoid doing meaningless works, stay in continual communication with God.  He will instruct you and teach you in the way you should go; God will counsel you with His eye upon you. (Psalm 32:8)

Each Day = New Opportunities

 

Referred Pain, Trigger Point Symptoms & Techniques

Excerpts from The Trigger Point Therapy Workbook by Clair Davies, NCTMB

For Part 1 of this series: Trigger Points

Attachment Trigger Points

Exquisitely painful places are often found at or near where the muscle attaches to bone.  Travell and Simons believe these attachment trigger points are created secondary to central trigger points in the muscle belly.  Rather than being true trigger points, they may be only highly sensitized connective tissue that has been abused by the stress of continuous muscle tension.  Attachment trigger points are always under the control of centrally located trigger points, which should be the primary target of treatment.  Attachment trigger points generally cease to be tender when central trigger points have been deactivated.  In chronic conditions where trigger points have been in place for months or years, stresses at the site of muscle attachment are thought to cause degenerative changes in the joint (1999, 72, 76; Fassbender and Wegner 1973, 355-374).


Mystery of Referred Pain & Trigger Point Symptoms

The easiest theory to accept regarding referred pain is that the signals simply get mixed in your neurological wiring.  Sensory inputs from several sources are known to converge into single nerve cells at the spinal level, where they are integrated and modified before being transmitted to the brain.  Under these circumstances, it may be possible for one electrical signal to influence another, resulting in mistaken impressions about where the signals are coming from (1999, 56).  On the surface, this looks like bad design, but the displacement of pain seems too consistent to be accidental.  Janet Travell's great discovery was that referred pain occurs in very predictable patterns in everyone, with only small variations.  This predictability implies that there may be some evolutionary advantage to the referral of pain.  It's notable that referred pain occurs very often in or near a joint, where pain is most likely to make  you modify the activities or conditions that have created the problem (1999, 96).

The sensory symptoms created by myofascial trigger points take a variety of forms and they aren't limited to the sense of pain.  Symptoms of dysfunction -- such as muscle stiffness, weakness, edema, nausea, dizziness, and postural distortions, to name a few -- are even more diverse and include a number of surprises.

The defining symptom of a trigger point is referred pain.  Characteristically, referred pain is felt most often as an oppressive deep ache, although movement can sharpen the pain.  Referred myofascial pain can be as intense and intolerable as pain from any other cause.  It should be noted that the pain level depends more on the degree of trigger point irritability than on the size of the muscle.  Trigger points in the tiniest muscle can cripple you with pain.  Some common examples of referred pain are tension headaches, migraine, sinus pain, and the kind of pain in the neck that won't let you turn your head.  Jaw pain, earache, and sore throat can be expressions of referred pain.  Another is the incapacitating stitch in the side that comes from running too hard.

Sore legs, sore feet, and painful ankles are examples of referred pain.  Stiffness and pain in a joint should always make you think first of possible trigger points in associated muscles.  Pain in such joints as the knuckles, wrists, elbows, shoulders, knees, and hips are classic trigger point symptoms.  If you don't count headaches and backaches, pain referred to the joints is the most usual manifestation of myofascial pain syndrome.

Other symptoms such as numbness, tingling, burning, hypersensitivity, cold feeling distant body parts, reddening of the eyes, excessive tearing, blurred vision, a droopy eyelid, excessive salivation, persistent nasal secretion, goose bumps, dizziness, and even irregular heartbeat are some other results of trigger points.


Self-Massage Techniques

 It's important to realize that self-treatment won't all be smooth going.  There will be some difficulties to surmount.  You can make some kinds of pain go away very quickly but a long-established chronic problem can take a while to clear up.  This is because trigger points that have been in place for a long time have made pathways in the nervous system that tend to reinforce and perpetuate them (Travell and Simons 1999, 56-57; Yaksh and Abram 1993, 116-121).

Another reality is that trigger point massage hurts, though if done correctly it will be a pleasant kind of pain, a level of pain you can still relax into.  Trigger point massage may not be pleasant at first if you're a person who reactively avoids all pain.  If  you believe that all pain is bad that it's a dumb idea to make yourself hurt, you may not be willing to do enough massage on yourself to do any good.  On the other hand, if you try too hard to make massage work and do too much of it, your body will react against it and make your pain worse for a day or two.  Overenthusiastic use of hard tools for massage can result in bruising not only of the skin, but possibly also of deeper tissues, such as muscles and nerves.  When you have a lot of very active trigger points and work too long on yourself, you can come out of it feeling woozy or nauseous.  If you have widespread pain, don't try to take care of everything at once.  Work on your worst problems first and try to be patient with the method and with yourself.

Massage Guidelines At A Glance
1) Use a tool if possible and save your hands.
2) Use deep stroking massage, not static pressure.
3) Massage with short, repeated strokes.
4) Do the massage stroke in one direction only.
5) Do the massage stroke slowly.
6) Aim at a pain level of seven on a scale of one to ten.
7) Limit massage to six to twelve strokes per trigger point.
8) Work a trigger point three to six times per day.
9) If you get no relief, you may be working the wrong spot.

Saving your fingers, hands, and wrist means using good technique when working on trigger points.  You can Google such techniques and/or find them in the book referenced herein.  Aside from your body, there are a variety of massage tools available to assist your efforts as well such as the Thera Cane, hard rubber ball, tennis ball, and even a foam roller.  Remember to ice afterwards if you have particularly seized up muscles.

Note that if you do not change the work habits, posture issues, lack of exercise and/or stretching, overuse and/or muscle abuse etc., that caused your myofascial imbalance resulting in trigger point(s) in the first place then relief of your treated trigger point(s) will be short lived.

Even though I am posting excerpts from Mr. Davies' book The Trigger Point Therapy Workbook, I am by no means able to post every important facet on this subject and highly recommend you purchasing this book for your own reference...it is that good! Clair Davies' story is amazing as is his entire book. I am very grateful to his dedication and revelation of this subject matter!!!

Scoop on Fat Cells

Excerpt from Men's Health January/February 2012 issue:

Is it true that we can never really get rid of fat cells?
 
Although lipo is the only way to eliminate fat cells, you can shrink them by losing weight.  Think of your fat cells as plastic grocery bags filled with sticks of butter.  You can discard the butter and shrink the bag by watching what you eat and how you exercise.  Sleep is also critical:  Scientists in Canada recently found that dieters lost an extra 1.6 pounds of fat, on average, for each additional hour they slept at night.

*If you overeat or don't burn enough calories through exercise, your fat cells store more fat.  As a result, they grow larger and tell your body to build new cells.
*As your fat cells expand, they become inflamed.  Larger fat cells are also less efficient at releasing fat back into your body to burn as energy.  This may make it more difficult to shed pounds.
*When you lose weight, you draw fat from cells; but they'll never be as small or as efficient at releasing fat as before.

Measuring Results

Reminder for those of you on track with the Current Fitness Challenge today/tomorrow are weigh/measure days!!!

Measuring Results

For those of you who are getting fit in part for weight loss know that the scale is not the best way to ascertain your results. You can lose a lot of weight on calorie restriction focused diets, but what you are most likely losing is muscle mass. To lose fat and maintain muscle, the scale might take longer to move. It's not that fat weighs less/more than muscle (a pound is a pound), but fat takes up a lot more space than lean muscle mass....so, when you lose fat and increase lean muscle mass, the scale doesn't move a lot but the reduction in inches lost is quite substantial and easily measured. To be consistent and get the most out of your progress assessment, you want to try and use standard sites and procedures. All measurements and weight assessments should be done first thing in the morning after you go to the bathroom, before you eat/drink anything, and with as little to no clothing. If you are doing your weight assessments at a facility other than your home and/or at a different time of day, then it's best to do your assessments at the same time of day and under the same (similar) circumstances (e.g., before lunch every time as opposed to sometimes before, sometimes after). All measurements should be taken while standing upright and relaxed with feet together. All measurements should be made with a flexible yet inelastic tape measure. The tape measure should be placed on the skin surface without compressing the subcutaneous adipose (fat) tissue. Take duplicate measures at each site, and retest if duplicate measurements are not within .25 of an inch. Rotate through measurement sites before retaking measurements at any one site so as to allow time for skin to regain normal texture. When taking your measurements, look in a mirror if necessary, verify that the tape measure is horizontal and even along the measurement site (in other words, if taking the measurement of your hips, the tape measure should come straight around your buttocks and not droop anywhere making an uneven line). You only need to take the measurements of one side of your body (e.g., one bicep, one calf, etc.), but in doing so be sure to take the measurement of your dominant side (e.g., if right handed then of your right bicep, right calf, etc.). You may take measurements at other sites than what is listed below which is more than okay, just try and apply the logic that is presented in the sites listed below to apply to additional measurement sites.

Arm Midway between the shoulder joint and the elbow joint (mid-bicep)
Abdomen At the level of the umbilicus (belly button)
Waist If you desire a separate measurement for your waist other than that of your belly button then: At the narrowest part of the torso above the belly button and below the base of sternum
Buttocks/Hips At the maximal circumference of the buttocks
Upper Thigh At the maximal circumference of the hip/upper thigh, just below the gluteal fold (thickest part of your upper thigh)
Calf At the maximum circumference between the knee and the ankle (thickest part of your calf)

Other forms of measuring your results....How your clothes fit. There will be no mistaking the effectiveness of your fat loss plan if you are losing inches and going down in pant sizes! Don't let a slow moving scale give you a head trip if you are losing pant sizes. Seriously, would you rather weigh less and be in the same pant size or weigh the same and be two sizes smaller?

Another way to see your results is by taking before and after pictures throughout your fat loss journey. A picture can show you places you have trimmed down that you might miss when measuring yourself. The best way to go about this is to wear a swimsuit or shorts and sports bra (for women...no shirt for men) and take a front pic, back pic, and side pic. Take a before picture and then follow up with pics every 6 to 12 weeks until you reach your fat loss goals.

Post Links of Other Helpful Tidbits to Know:
Body Comp v Scale
Greater Muscle Mass = Higher Metabolism
Not Getting Results???
Body Composition
How Much Should You Weigh?
Skinny Or Fit??? You Decide...
Afternoon Bloat?
5 Pounds Of Fat

Persist for Strength

You Will Succeed

Excerpts from Oh, The Places You'll Go by Dr. Seuss

Congratulations!  Today is your day.  You're off to Great Places!  You're off and away!

Out there things can happen and frequently do to people as brainy and footsy as you.  And when things start to happen, don't worry.  Don't stew.  Just go right along.  You'll start happening too.

Except when you don't.  Because, sometimes, you won't.  I'm sorry to say so but, sadly, it's true that Bang-ups and Hang-ups can happen to you.  You can get all hung up in a prickle-ly perch.  And your gang will fly on.  You'll be left in a Lurch.

You'll come down from the Lurch with an unpleasant bump.  And the chances are, then, that you'll be in a Slump.  And when you're in a Slump, you're not in for much fun.  Un-slumping yourself is not easily done.

NO!  That's not for you!  Somehow you'll escape all that waiting and staying.  You'll find the bright places where Boom Bands are playing.

On and on you will hike.  And I know you'll hike far and face up to your problems whatever they are.

You'll get mixed up, of course, as you already know.  You'll get mixed up with many strange birds as you go.  So be sure when you step.  Step with care and great tact and remember that Life's a Great Balancing Act.  Just never forget to be dexterous and deft.  And never mix up your right foot with your left.

And will you succeed?  Yes!  You will, indeed!  (98 and 3/4 percent guaranteed.)

Today is your day!  Your mountain is waiting.  So...get on your way!