Trigger Point and Self-Myofascial Release With Lacrosse Ball

At UBE, our goal is to improve joint mechanics for suitable function and restore appropriate length tension relationships of soft tissue. Some of our manual treatment involve trigger point release techniques. Some of our patients can replicate these techniques at home using a tennis or lacrosse ball on the trigger point itself.

Trigger points are “knots” within a taut band of skeletal muscle that is often reactive, tender and irritable when pressure is applied to that area. If the trigger point is chronic, it may or may not be tender to touch and then is called a “latent” trigger point. Trigger points will often refer pain to nearby body regions, particularly if the trigger point is creating dysfunction with daily living.

Below are common applications of lacrosse ball trigger point therapy we teach our patients to overcome their functional obstacles:





The pec minor responds well to using a lacrosse ball on the wall. By placing the ball about 2 inches below the middle of the clavicle, lean your body into the ball on the wall. Hold the ball in that location for a few seconds before moving the ball slightly to the next location.






The area between the upper scapula and spine. Trigger points can be addressed with a lacrosse ball to help relax the upper traps that are often used in the activity. The progression would be to add dynamic movement of the arm into flexion overhead and back down to the hip for several reps.





There are areas of the deep glutes that respond better to trigger point releasing with a lacrosse ball. While sitting on the floor, place the lacrosse ball toward the tissue near the greater trochanter (hip joint). Hold in this position for 30 seconds each side with light rolling pressure.


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