How do I decide where to put pressure?
Look at the muscle illustrations in the trigger point therapy workbook to determine which muscle may be causing your pain. Many muscles present with the same referral pain path.
How much pressure should I apply to the trigger point?
Aim for a pressure that is about 5 on a 1-10 pain scale. Hold that for no longer than 1 minute, then move to another trigger point. Continue treatments until the pressure elicits a pain level of only 2-3 on the pain scale.
I may need more pressure. Can I use a different ball?
You can try newer tennis balls, harder, bigger, or softer balls (i.e. T-Ball, Lacrosse, handball). Also, you can remove the heat pad for more pressure.
Why is stretching important?
Stretching lengthens the muscle to increase its flexibility and range of motion.
Can I use the Bum Wrap in any other way to relieve my low back pain?
Try buckling the Bum Wrap around the back of your desk chair to feel the pressure on muscles of your low back.
Why is the hot/cold pad important for this therapy?
The heated pad provides comfort, relaxation and circulation to tight muscles.
Heating the clay pad
The pad will reach its maximum temperature in about 3 minutes after it's heated. Start with only 1 minute heating in the microwave. Do not overheat the pad.
How do I heat the clay pad if I don't have a microwave?
- Bring water to a simmer on stove or in microwave.
- Remove water from heat source and submerge clay pad.
- Let sit for 15 minuets.
- Dry pad and place back inside cotton cover.
- Install in the Bum Wrap and begin therapeutic routine.
How often should I do trigger point therapy on my muscle knots?
Successful trigger point therapy requires repetitive treatments…if possible 2-3 times per day until there is less pain elicited with pressure.