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How to Use Trigger Ball

Trigger points are specific hyper-irritable points within a muscle that can generate pain, tightness, and in some cases referred pain. A painful point can be felt as a tight band within the muscle. Trigger points are generally caused by muscle overuse, poor posture and sometimes trauma.

Direct pressure onto a trigger point, albeit uncomfortable, eventually relieves pain and reduces muscle tension. Please note that releasing trigger points can cause referred pain, and occasionally a local twitch response.


Find a trigger point by positioning the muscle over the Trigger Ball either in lying, sitting or leaning against a wall. You may feel some instant discomfort and potentially referred radiating pain (don’t be alarmed as this is normal).


Hold for 1-2 minutes. You may feel a muscle twitch response, wait for the tissue to release (you can feel it soften under your skin or you’ll begin to feel a decrease in the pain referral pattern). Pain should recede after 30-60 seconds.


Once the muscle releases, and the referred pain starts to dissipate, either go deeper into the tissue or move the trigger ball to the adjacent points until muscle pain and tightness has reduced.