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Muscle Pain |
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Back, Hip, Buttock, Leg |
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Trigger Point Maps
- This page contains information about the causes of muscle or myofascial pain in the Back, Hip, Buttock,and Leg regions. It would be impossible to describe each and every muscle in detail, so I have therefore concentrated on the common ones.
- Weak and tight muscles are a common cause of acute and chronic pain in patients seen in the pain clinic. Performing the stretches and exercises in the right hand column of the table below, can help to relieve muscle pain without resorting to pain relief drugs and muscle relaxants, and help you to achieve your own pain management goals.
- It's important to stretch your muscles to make them more supple, and also strengthen and build them up to make them more resistant to further sprains / injury.
- Think about trying the Pain Gone Pen - a simple low cost non drug self help pain device for home use.
- Please note - in the diagrams below:-
- X = the position of the trigger point (TrP).
 = the position where the referred pain is felt.
Region |
Muscle |
TrP Map |
Exercises |
Back |
Serratus Posterior Inferior |
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Thoraco Lumbar Paraspinal Muscles |
Iliocostalis Thoracis |
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Iliocostalis Lumborum |
Longissimus Thoracis |
Multifidi |
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Quadratus Lumborum |
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Iliopsoas |
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Hip / Buttock |
Pelvic Floor Muscles |
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Gluteus Maximus |
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Gluteus Medius |
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Gluteus Minimus |
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Short Lateral Rotators |
Piriformis |
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Leg |
Tensor Fascia Lata |
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Sartorius |
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Pectineus |
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Quadriceps |
Rectus Femoris |
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Vastus Medialis |
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Vastus Intermedialis |
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Vastus Lateralis |
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Adductors |
Adductor Brevis / Longus |
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Adductor Magnus |
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Gracilis |
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Hamstrings |
Biceps Femoris |
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Semitendinosus |
Semimembranosus |
Popliteus |
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Lower Leg |
Tibialis Anterior |
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Peroneal Muscles |
Peroneus Longus |
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Peroneus Brevis |
Peroneus Tertius |
Gastrocnemius |
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Soleus |
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Plantaris |
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Tibialis Posterior |
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Long Toe Extensors |
Extensor Digitorum Longus |
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Extensor Hallucis Longus |
Long Toe Flexors |
Flexor Digitorum Longus |
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Flexor Hallucis Longus |
Superficial Intrinsic Foot Muscles |
Extensor Digitorum Brevis |
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Extensor Hallucis Brevis |
Abductor Hallucis |
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Abductor Digiti Minimi |
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Flexor Digitorum Brevis |
Deep Intrinsic Foot Muscles |
Quadratus Plantae |
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Flexor Hallucis Brevis |
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Adductor Hallucis |
First Dorsal interosseous |
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