Trigger Point Therapy (Lacrosse Ball Protocol)

What is Trigger Point Therapy (Lacrosse Ball Protocol)?

Targeted self-treatment of myofascial trigger points using a lacrosse ball to apply precise, sustained pressure to muscle knots. More accurate and versatile than foam rolling for accessing deep, hard-to-reach areas like piriformis, pec minor, and plantar fascia.

Is there evidence for it?

How do you do Trigger Point Therapy (Lacrosse Ball Protocol)?

1. 1.Warm up briefly (5 min walk or light movement). Identify your target area and position the lacrosse ball between your body and a wall or the floor. Roll slowly until you find a tender knot.
2. 2.Once you locate a trigger point, hold steady pressure at 6-7/10 discomfort for 30-90 seconds. Breathe deeply and consciously relax the muscle. You should feel the tension gradually release.
3. 3.Common areas to target: upper traps (ball against wall, lean in), piriformis (sit on ball, cross ankle over knee), pec minor (ball against wall at chest), foot arch (stand and roll), and glute med (side-lying on ball).
4. 4.After releasing each point, perform a gentle stretch of the treated muscle for 30-60 seconds to reinforce the new length. Move to the next trigger point.
5. 5.Treat 3-5 trigger points per session, 3-4 times per week. Avoid working the same trigger point more than once per day. Soreness for 24-48 hours post-treatment is normal; sharp or radiating pain means ease off.

How long does it take?

10-15 minutes per session, 3-4x/week.

Is it hard to start?

easy.

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