Farrell, Dermot.

Trigger Point Therapy: Stop Muscle & Joint Pain Naturally with Easy
to Use Trigger Point Therapy (Myofascial Massage, Deep Tissue Massage, Foam
Rolling, ... Massage) (Natural Health Solutions Book 3)

6. Soleus and Gastrocnemius

Many leg problems relate back to unbalances in the soleus and gastrocnemius
muscles. Also, restrictions in the soleus muscle can inhibit blood flow, around the
body, as the feet act as pumping mechanisms, which aid the heart. This can reduce
sports performance and can even result in dizziness upon standing.

Importantly, because we use our legs continually, imbalances in the calf’s can effect
everything from the soles of our feet, to leg pain, to hip and crotch pain and even
upper body issues as well.

Looking at the second diagram we see various trigger points. The trick is to squeeze
various points in the upper calves and look for areas of sensitivity. Whenever you
find the more sensitive areas, keep on applying pressure using thumb and
forefinger. Stick at it, as a great many imbalances can be rectified via manipulations
of the soleus and gastrocnemius muscles.
A Note on Mid & Lower Body Issues

The flowing sections  on Piriformis/Quadratus Lumborum/ Iliopsoas/Tensor Fascia

Late and Iliotibial Band, as a group of exercises, help to correct postural imbalances
which result in rebalancing the posture, relieving stiffness and tension and in
bringing about improved functionality of the hips, core and lower body.

Because we tend to sit a lot, in today’s society, there is impingement in the various
muscles and tendons within the mid/lower part of our bodies. In particular Tensor
Fascia Late and Iliotibial Band issues are very restricting. But it must be borne in
mind that in order to fix issues in this area, that the piriformis, the quadratus
lumborum and iliopsoas  tissues groups need to be involved in the rehab, and can
also be involved in prehabilitation.
Anyway, while this guide focuses in on the twelve top trigger points for pain relief, it
must also be remembered that these trigger points have to be used strategically, in
order to be most effective. In particular if you have issues in mid and lower body
stiffness, lack of mobility and aches, then take a look at each of these trigger point
groups, from 8 to 12, and make a concerted effort to read and understand these
various sections, in order to gain an overview as to how these fascia and tensions
interrelate to each other.

Listing the top trigger points is a good thing, as it emphasizes the role of that
particular trigger pot, but also when considering rehab and prehab, it is a good idea
to get the overview, do a little bit of detective work and work towards improving
these restricted bodyparts. In particular issues in this area tend to be stubborn,
because they arise over years and decades of sitting around and not moving our
midsections, so naturally it will take do some time to sort out this kind of issues.

7. Piriformis

Pirifromis syndrome
(otherwise known as
sciatica) is a very common
and painful condition caused
by impingement of the
sciatic nerve, which is
located near the hip bone.
Sciatica can be a major
problem as it results in a
shooting pain, down the
length of the leg, which can
be very painful and
restrictive.

In action the piriformis muscle group, helps to laterally rotate the extended thigh,
and it also helps to abduct the thigh from a flexed position. What does this mean
practically speaking? Well the piriformis is essential for walking and because most
of us sit down, most of the day, frequently stiffness develops here, which in turn
results in restricted movement and pain, which of course travels down the leg thus
affecting the entire lower body!

To use the trigger points, locate the upper inner buttock and the mid outer buttock
and start squeezing. If you feel a knot or tightioness then, keep squeezing. Do this for
several minutes , several times a day and a noticeable improvement will take place
in leg and hip mobility and any sciatic symptoms will reduce and possible even be
eradicated over time.

8. Quadratus Lumborum
The Quadratus Lumborum are located between the lower rib and the pelvis.  A great
many hip related problems begin with imbalances here. Because this muscle runs
along both sides of the spine, often an imbalance will occur due to incorrect
standing, walking, lying and sitting. To access this muscle, simply lie on your side
and press in below the lower rib and the pelvis. Poke around, if no pain is felt then
this muscle is probably doing ok, then switch sides and again poke around on the
other side. If an imbalance is present, you will find a point of sensitivity, which in
many cases can be extreme. If you feel like jumping up of off the bed, then an
imbalance is definitely
present!

Try deep massage

where tenderness is
being felt. If you have a
friend or family
member ask them to
give it a squeeze. Finally
foam rollers can also be
a great help here.

9. Iliopsoas

The Iliopsoas is the

term used to refere to
the groups of muscles,
broadly labelled by the psoas major and the iliacus. Take a look at the diagram
below and we can se how many muscles here and how important they are from the
point of view of hip flexion, rotation and general postural support.

Conditions referred from an imbalance, in this region, are considerable. Major

imbalances include lower back pain, hip pain, hip immobility, core imbalances,
shoulder pain, knee pain, possible pain and restriction of movement in nearly any
body part.
The First thing to consider, is that the Iliopsoas is required for good posture and hip
mobility. And of course in today’s society where most people sit continually,

restriction will take place in this muscle group. Most of us, who sit much of the time,
can testify to general stiffness of the torso and lower back pain, which is the first
major set of symptoms.

Secondly, the Iliopsoas connects in

with the Iliotibial tract (usually
referred to as the Iliotibial band – ITB)
and the Tensor Fasciae latae (TFL). As
we shall see in the following two
trigger points, these two, the ITB and
the TFI result in a great deal of
imbalances.

Balancing the Iliopsoas is vital along

with the ITB and the TFI. the Ilipspas is
a major hip flexor and external rotator,
in simple terms it helps to move the
hips and also it gives support to our
posture.

The Iliopsoas muscile group can

demonstrate imbalance, either in a
vertical or horizontal place. Meaning
that pain can either be an up or down
type of pain, or it can be a pain which
transmits from one side of the body to the pthers. Iliopsoas pain, often demonstrates
itself asa phantom type pain which keeps shifting across the torso, and in today’s
sedentary world aches and pains originating from the Iliopsoas area are very
common indeed.

Working on the Iliopsoas region requires slow steady work on releasing the trigger
points. After the major tensions have been relieved only then can stretching and
remedial movements be added to the mix.

10. Tensor Fascia Latae

The tensor fascia latae (TFL) helps to abduct (pull the muscle asay from the body)
the thigh and also helps with the internal rotation and flexn (bending movement) of
the hip in an inward (medial) direction.

What are the effects of an out of balance TFL?

An out of balance TFL results in knee pain, hip pain, groin pain, tingling and
numbness of the thigh and sacroiliac stiffness and pain.

The TFL is also closely connected to the iliotibial band. While it’s important to
attend to imbalnaces in the iliotibial band, the TFL should not be ignored.

Like the piriformis muscle, this muscle is hard to reach, so gentle acupressure style
intervnetions are not going to cut it. Rather deep probing of the tissue with the aid
of everything from your thubmes to hand massagers, to foam rollers, to hard balls,
like a good hard rubber ball (as an exampel) will be require to effectively relieve this
trigger.

The iliotibial band is closely connected to the TFL. In operation, the iliotibial band
(ITB) are a thick bunch of fibers which runs along the outer length of the quadriceps
muscle, from hip to knee, and in function they are required for reinforcement of the
fascia latae, which is a deep fascia within the thigh. In action the TFL is a tensor of
the fascia latae, whereas the ITB supports the fascia latae. Both are required in order
to bring about leg and knee stability.

In particular ITB syndrome is the most common issue which relates to runners
suffering from pain in the lateral aspect of the knee. One often hears about the need
to stretch the ITB, but actually it needs to be released via trigger point manipulation.
Working on the TFL and the ITB will relieve a great many symptoms of the lower
leg.