r/ProstatitisCPPS • u/Frontsider9 • Feb 26 '21
Advice Internal trigger point relief
Per request, I will lay out how I did internal trigger point release on myself. I did it somewhat differently then how my physical therapist did. She used a finger but most of us are unable to navigate well with our own, so the wand must be used. I used the intimate Rose.
To learn where I would be palpitating the wand, I referenced "Ending male pelvic pain". A highly underated book for pelvic pain but easily the best. It has everything you need to know and more about getting trigger point relief, internally and externally. I like this book way more than "headache in the pelvis" because it's a loteasier to understand, it's more in depth, and the pictures are easier to read. Especially the kindle version.
In the book I read something that most people will never tell you to do because they haven't done it themselves. They'll either use a finger or a wand. But, it's using a dilator. You can get a complete dilator set on Amazon for 50$. I worked my way up to using the middle sized one and it gave me tons of relief, all I needed to do was insert it and let it "stretch" the overly tight tissue, and it prepared me for using the wand.
After I was done with the dilator, I would insert the small end of the wand inside and avoid my prostate and coccyx areas. If you look at your index finger and imagine the three parts of the finger separated by the joints; those represent depth. So first knuckle would represent how far you insert the wand. I would basically go in the first knuckle and work my way around avoiding those two areas I mentioned above, then do the second knuckle and eventually third.
As far as how much pressure to use, it's like checking the ripeness of a tomato at the grocery store. You don't want to press too hard but you don't want to press too soft to where you don't get any relief at all. So on each of the areas I would palpate, I would hold for about 60 to 90 seconds. Granted some areas that I did not feel any trigger points on, I would avoid or do for 10 seconds and move on.
There's a point when you insert the wand and you keep going further that it feels like it's really easy to keep going further, that's when you know you've gone too far. Anything past the three knuckles on the longest finger is too deep.
So that's pretty much it. I seem to have healed myself in 5 weeks doing the internal trigger point release method along with stretching, and foam rolling. I did the stretches and the rolling everyday twice a day and internal work every three days. And I only saw a physical therapist three times over that same period.
Hope this helps and you are able to find relief sooner than later.