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Self Care – Headache Relief Through Ice And Stretch

Many of my clients with “migraines” or “sinus headaches” actually have cervicogenic headaches (originating from the neck). Many of my clients, as well as people who have found this on the web have relief from these dabilitating headaces by using this process.You can get relief from your headaches too.

Most of us are familiar with the traditional way of using ice. You put the ice (with a protective cloth) on the area that is swollen or in pain. It creates a little emergency. Your body says, “Hey! That’s cold! Let’s put some blood in there to warm it!” This tried and true method compresses out waste and flushes the area with blood while reducing inflammation. That is especially good for stabilizing acute injuries as well as rehabbing strain and sprain.

Here is a very different way to use ice to release muscle pain.


Janet Travell was the physician to a couple of U.S. presidents and led the march to great research about trigger points. In her book, she treats trigger points by spraying a vapo-coolant onto the skin to disable the restrictive effects of the trigger point. This distracts the nervous system so that the muscle lengthens without the usual pain and referral. She said that this method of treatment is the workhorse of trigger point therapy. You can do something similar at home.

You can quickly stretch the problems out of muscle much faster than normal by shocking the skin with a little hot or cold just before the stretch. By the way, the muscles that are most tense and trigger point laden are usually the most sensitive to the ice and in the most need of treatment.

Here is a video where I use an ice-cube to release the tension in my neck and reduce headaches and neck pain. I do this with clients at my office using an ice-cube that I make in a 3oz bathroom cup. I also do this with a hot stone from the stone heater. I use a stone that is slightly warmer than normal but still in a safe range. The hot stone can be handy for people with an aversion to cold. I don’t have an easy way to do this at home, so use your ice-cube.

The whole video takes about 9 minutes and the icing part only takes about 5. It is an amazingly quick and easy way to reduce pain using stuff that you have on hand. If there is an underlying problem, the trigger point won’t release or will come back soon. See your neuromuscular therapist for lasting relief.

Here is a video to guide you through this process.

I know a lot about trigger points and stretching and most people don’t get the same sort of results from spot work like I do in the video. I’ve even had clients who have been with me for years that find that doing the process by this guide is much more effective.

This is even better
and more specific.

This link has posts about cervicogenic headaches. Find the post about your pain pattern and it will tell you how to do The Box so that you focus on your particular headache.

Would you like to use ice and stretch for other muscles? You can relieve soreness and speed up any stretching routine by following the guidelines in this post on ice and stretch.



This site is undergoing changes. Starting in early 2020, we began improving the format. We are also adding more extensive self-care, illustrations, therapist notes, anatomy, and protocols. We appreciate your input and feedback. You will see us adding posts and updating older posts as time permits.


Weekly Featured Post

This post shows you how to press out the trigger points and stretch the infraspinatus muscle. It’s a small muscle on the back of the shoulder but creates a number of problems, including:

  • shoulder pain when sleeping
  • loss of grip strength
  • upper neck pain
  • pain along the inside edge of the shoulder blade

Tony Preston has a practice in Atlanta, Georgia where he sees clients. He has written and taught about anatomy, trigger points, and cranial therapies since the mid-90s.

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*This site is undergoing major changes. We are reformatting and expanding the posts to make it easier to read. The result will also be more accessible and
will include more patterns with better self-care. In the meanwhile, there may be inconsistency in formatting, content presentation, and readability. Until we get older posts updated, please excuse our mess.

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