Wednesday, July 15, 2015

Pesky Trigger Points

Last night I discovered a nasty knot right near my left (crabby) knee.

It was Taco Tuesday at Coyote's, our favorite Mexican restaurant here in Shenzhen, so we walked to dinner. My legs and feet were a little achey after we returned, probably from those 5 miles on the treadmill.

I grabbed some lotion and gave myself a self-massage. For someone who foam rolls (almost) every damn day, how do I end up with a knot that feels like the size of a golf ball? Well, for starters that inner part of my quad is seriously tender. I might not spend enough time there since it makes me want to cry.

If I were back home, I would call Dr. Brian for a little Active Release Therapy or Graston to release that bugger. Instead I turned to Dr. Google.

Here's what I found:

1. That muscle is called Vastus Medialis.

2. It's not a knot (haha). There is a trigger point RIGHT there.

3. Catching yourself mid-slip/fall can overload the quad (as a whole) and activate the trigger point. That may be what happened to me. I slipped and fell on a run a couple of weeks ago.

4. Running is a common cause for overloading this muscle too.

5. Treating trigger points can be done at home (yay!) by locating the spot and then applying pressure for 10-60 seconds.

In my research I also read that an active VM trigger point could cause knee pain. Hmmm. After a few minutes of self massage last night, my cranky knee is feeling better.

Crossing my fingers that this is the cause and I can go back to swimming laps.

Today's workout:

Strength training: in the apartment. stability ball workout, ninja ab workout, and this PopSugar plank workout that showed up in my inbox this morning. Note: I modified the circuit to 10 reps. Repeat 2x.

Cross training: a little bike ride around the 'hood and an evening walk with mrC.

Tomorrow the weather is looking questionable: 80% chance of rain/thunderstorms. I'm either going on another sight-seeing trip with friends or biking it to the fitness center for another treadmill workout.

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