Trigger Point & Referred Pain Guide: www.triggerpoints.net

Trigger Point & Referred Pain Guide: www.triggerpoints.net

The Trigger Point & Referred Pain Guide is an amazing resource for learning how to identify trigger points in your body and address the referred pain caused by them.  Once you get to the website, click on the part of the body have pain and keep following the links to find the exact area you are hurting.  Then use a foam roller or lacross ball to address the spots with the "X" listed in the pictures. The X's represent the trigger points. There is no difference between the black and white X’s. The red shaded area is the referred pain caused by the Trigger Point and the darker red means more people experienced pain in that area. 


Becoming a Supple Leopard is an incredible resource for leaning how to perform basic maintenance on your body, prevent injury, and increase your athletic performance on the dance floor. Dr. Kelly Starrett wrote this book to be a complete end to end mobility and movement system to help you identify and correct errors that compromise performance. He focuses on joint mechanics, sliding-surface dysfunction (e.g., trigger point type restrictions in the muscle fibers and tendons), and muscle dynamics to increase an athlete's end of range motion.  I will highlight many of his methods on the Mobility and Flexibility page of this website.   However, if you would like to understand more about these underlying concepts, check out this book along with Dr. Starrett's website www.MobilityWOD.com.   

 


A foam roller is critical mobility tool for any athlete, dancer, or active person. It helps us keep our muscles limber, healthy, and trigger point free. I prefer high-density rollers, but there are many other versions that work just as well.  I attached a link to Amazon (click on the photo) which provides a full search of foam rollers. If you are a veteran of using the foam rolling technique, you could try going to the next level by using large PVC pipe as your roller, which are cheap and easy to find at Home Depot.


Kettlebells combine the benefits of muscle toning, cardiorespiratory conditioning, fat loss, and muscular endurance while also increasing strength and power, improving flexibility, increasing lean muscle mass, reducing stress, and increasing confidence. No other tool does so many things simultaneously. I regularly incorporate kettlebells in my cross-training and core workouts so if you would like to use one too, check out Amazon (click on photo), Craig's List, or your local gym. 


Free weights, or "dumbells," are a great investment for your fitness regime. They allow you to workout at home and do many of the exercises I do to  strength your arms, shoulders, legs, and core.  I attached the Amazon link to the left.  For women, a good starter set goes from 3-15 pounds. For men, I would look for a set that goes between 5 and 20 pounds, and you can increase over time.