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The TheraCane is a cane-shaped self-massage tool that lets you press on trigger points in your upper back, shoulders and glutes without anyone’s help. As a licensed massage therapist, I think it’s worth owning if you get recurring knots between your shoulder blades. It is not a substitute for a good therapist, and it’s easy to overdo.
Check the current TheraCane price on Amazon
A trigger point is a small adhesion (knot) that is commonly found near muscle attachments. They are usually very tender, highly-irritable, refer pain to other parts of the body and feel like a hard, pea sized bump in the tissue. Trigger points were identified in research in the 19th century and have been known as “muscle calluses”, “muscular rheumatism” and “fibrositis” and today are known as “trigger points”.
A common therapy for trigger point release is a three step process. Stimulate, strip and stretch is the method. This is the technique that the Thera Cane is very useful for.
Stimulate
This is the first step and is easily accomplished with the Thera Cane. Basically this is the part where you apply pressure to the trigger point. This is called ischemic compression and the idea is to force the blood out of the trigger point area and to allow new fresh blood to flow into the area. This process allows the muscle to heal faster.
The TheraCane has a small ball on the end of the cane and on the two handles. These balls are designed to apply uniform pressure to the trigger point and then to strip the muscle, which is the next step. Hook the ball on the tender spot and press until you feel a firm, tolerable ache, about 5 out of 10. It should never be sharp or electric. Hold for 30 to 90 seconds while you breathe slowly (my breathwork for stress guide covers simple techniques).
Strip
This step is very important. If you just stimulate or compress the trigger point it will just irritate it and can even make it worse. The area needs to be stripped out. This is easy to do and should be done right after the compression step. Ease the pressure slightly, then glide the ball slowly along the muscle, away from the spot, for a few passes.
Stretch
The final step is to stretch the muscle where the trigger point is found. This step can help to increase circulation to the muscle, increase the range of motion and lengthen the muscle to its proper functional length. For the upper trapezius, tilt your ear toward the opposite shoulder.
Tips
Start with light pressure and build over several sessions, the way you would with any massage. Work two or three spots per session, once or twice a day at most. More pressure isn’t better: bruising or a sharp ache that lingers means you overdid it. Drink some water afterward and go easy on those muscles for the rest of the day.
Check with your doctor first if you take blood thinners, have a bleeding or clotting disorder or osteoporosis, are pregnant, or have numbness, tingling or pain that radiates down a limb. Never press on the front of your neck, directly on your spine, or over bruises, swollen areas or varicose veins.
| Tool | Best for | Trade-off |
|---|---|---|
| TheraCane | Reaching your own upper back, shoulders and glutes with leverage | Takes practice to control the pressure |
| Massage ball | Pinpoint pressure against a wall or the floor | Harder to reach some spots |
| Foam roller | Large areas like the mid-back and legs | Less precise on small knots |
| Massage gun | Fast, hands-off relief | Noisy and needs charging |
I cover massage balls and foam rolling in more detail, along with the stress research, in massage for stress relief: what 20 years of practice taught me.
Can I use it on my neck? Only gently, on the muscles at the back and sides of the neck and the base of the skull. Never on the front of the neck.
How long should I hold each spot? 30 to 90 seconds, breathing slowly. If the ache isn’t easing, move on.
Will it help with stress? The upper back and shoulders are where I see stress show up most. Easing that tension can help you feel less wound up, but it works best alongside sleep, breathing and movement. My natural stress relief guide puts it all together.
We have found that the Thera Cane does everything that is promised if it is used correctly. One of the things that you have to be aware of with this massage tool is that you should start with light pressure and increase the pressure as your muscles get used to it. This is true with massage in general.
Drink water after you use it for the same reasons that you would after you get a massage. Your blood circulation increases with the use of this tool and depletes the water in your cells.
We would love to hear your comments and your experience with the Thera Cane or any other massage tool. Please leave your comments below.
Blair Sutherland is a licensed massage therapist and co-founder of Happy Healthy Living. His co-author Ginger Durett is a professional plant grower and a former medical assistant.
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