Trigger Point Self-Care Manual: For Pain-Free Movement »

Donna Finando, L.Ac., L.M.T., is a practitioner of acupuncture and massage, specializing in myofascial meridian therapy and myofascial release techniques for the treatment of chronic and acute pain and dysfunction. She studied extensively with Janet Travell, M.D., a pioneer in the field of pain management. She lives on Long Island, New York, where she has been in continual practice since 1976. She is coauthor of Trigger Point Therapy for Myofascial Pain and the author of Trigger Point Self-Care Manual and Acupoint and Trigger Point Therapy for Babies and Children.

Donna Finando presents at-home methods for the healing and prevention of musculature injuries. She identifies the causes of and remedies for areas of muscular tightness and restriction and details many self-care techniques. The pain associated with trigger points in each muscle of the body is identified andinstructions are provided for palpating, treating, and stretching the muscle in order to release it.

Chapter 1: What Are Trigger Points and How Do I Treat Them?

Chapter 2: Common Musculoskeletal Injuries and Trigger Points

HEAD AND FACE PAIN
Sternocleidomastoid
Posterior Cervicals
Semispinalis Capitis, Semispinalis Cervicis Splenius Capitis
Splenius Cervicis
Masseter
Temporalis Pterygoids
Medial Pterygoid, Lateral Pterygoid

NECK AND UPPER BACK PAIN
Trapezius Levator Scapulae Posterior Cervicals
Semispinalis Capitis, Semispinalis Cervicis Splenius Cervicis
Rhomboids Scalenes

SHOULDER PAIN
Infraspinatus Teres Minor Supraspinatus Subscapularis Pectoralis Major Pectoralis Minor Deltoid Biceps Brachii Scalenes Latissimus Dorsi and Teres Major

ELBOW, ARM, AND HAND PAIN
Supraspinatus Triceps Brachii Brachioradialis Brachialis Hand and Finger Extensors Hand and Finger Flexors Subscapularis Scalenes

TORSO PAIN
Erector Spinae
Iliocostalis Thoracis, Iliocostalis Lumborum, Longissimus Thoracis Iliopsoas
The Abdominals
Transversus Abdominis, External Oblique, Internal Oblique
The Abdominals
Rectus Abdominis
Serratus Anterior Latissimus Dorsi

LOW BACK, BUTTOCK, HIP, AND THIGH PAIN
Erector Spinae
Iliocostalis Thoracis, Iliocostalis Lumborum, Longissimus Thoracis
Quadratus Lumborum
The Gluteals
Gluteus Maximus
The Gluteals
Gluteus Medius, Gluteus Minimus
Piriformis Tensor Fasciae Latae Hamstrings
Biceps Femoris, Semitendinosus, Semimembranosus

GROIN AND INNER THIGH PAIN
The Adductors
Adductor Magnus, Adductor Longus, Adductor Brevis
Pectineus Gracilis

THIGH AND KNEE PAIN
Iliopsoas Quadriceps Femoris
Vastus Medialis, Vastus Lateralis, Vastus Intermedius, Rectus Femoris
Sartorius Tensor Fasciae Latae Hamstrings
Biceps Femoris, Semitendinosus, Semimembranosus
Popliteus

LOWER LEG, ANKLE, AND FOOT PAIN
Gastrocnemius Soleus Tibialis Anterior Tibialis Posterior The Peroneals
Peroneus Longus, Peroneus Brevis, Peroneus Tertius
Long Extensors of the Toes
Extensor Digitorum Longus, Extensor Hallucis Longus
Long Flexors of the Toes
Flexor Digitorum Longus, Flexor Hallucis Longus

Conclusion: Guidelines for Injury Prevention

Appendix 1: Associated Muscles Appendix 2: Helpful Treatment Aids

Pain Pattern Index Symptom Index