Trigger Point Self-Care Manual

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. She studied extensively with Janet Travell, M.D., a pioneer in the field of pain management, and has taught myology and myofascial meridian therapy throughout the country for more than 20 years. She lives on Long Island, New York, where she has been in continual practice for the past 29 years. She is also the coauthor of Trigger Point Therapy for Myofascial Pain.

• Introduction 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

"Acupuncture and massage practitioner Donna Finando, who specializes in myofascial techniques and has studied pain management with field pioneer Janet Travell, M.D., presents Trigger Point Self-Care Manual For Pain-Free Movement, a guide to self-care practices for promoting a healthier and happier life. Chapters examine the human body muscle by muscle, describing the different aches and pains that can result from stress or injury in each muscle, and teach readers about the "trigger points" in muscles that are particularly susceptible to damage and use pain as a warning sign to prevent even more serious injury. Exercises, stretches, and solid medical advice for taking good care of one's muscles fill this handy guide, written especially for lay readers and illustrated with black-and-white diagrams and red highlights. While the Trigger Point Self-Care Manual cannot replace a doctor's supervision, it is a valuable tool for personal health and maintenance and highly recommended, especially for people leading active lifestyles or those susceptible to muscular stiffness and soreness."