After a workout session, it's important to help your muscles to rebuild. Stretching is good, but a myofascial release is better.
As our muscles are strained, the fascia, or soft connective tissue becomes damaged. Myofascial release restores the soft tissue and reduces muscle soreness and restore range of motion. It's common for athletes to have a release session after a workout.
It's common for athletes to have a release session after a workout, but myofascial release can also slow or reverse long term damage.
Going to an athletic trainer or physical therapist can be expensive. But many people have taken matters into their own hands.
Self myofascial release treatment
Self myofascial release has become a very popular solution.
However, many people are relying on outdated techniques that don't do very much good.
In this article, we're going to look at the best self myofascial release tips that really work.
1. Ditch the foam roller
The foam roller has been an old standby for personal trainers and physical therapists for decades.
However, a wide roller doesn't provide the pressure necessary to work the fascia. To penetrate the deep tissue, a smaller surface area is better.
Instead of a foam roller, try a tennis or lacrosse ball. For an even deeper massage, try using a golf ball or even your fingers.
2. Apply slow pressure
It can be tempting to start your self myofascial release with a vigorous massage. Resist this urge.
Instead of haphazardly rolling a ball around the muscle, apply a slow, even pressure to the sort spot and wait.
Press hard until you feel a sort of burning pain. This sensation is a chemical release that means healing is happening.
3. Use a floss band
One of the best tools for self myofascial release is a floss band. A floss band is a flexible strip of rubber used for compression therapy.
A floss band helps break up intramuscular damage and increase circulation.
Wrap the band tightly around the muscle and move it through your full range of motion. Do some stretches, flex a few times.
You should only need to use the floss band for a couple minutes per session.
4. Make it "hurt so good"
If you're doing your myofascial release right, it's going to hurt.
Don't shy away from the pain. But if you notice a sharp pain, release the pressure.
The goal of myofascial release is to treat muscle tissue. If you experience a sharp pain, it's likely because you are pressing against a nerve or vasculature.
Release the pressure and readjust.
5. Keep at it
Self myofascial release is a long term treatment. If it's working, continue treatment.
Try this to see if your self-treatment is effective. Extend your targeted muscles to their entire range of motion before and after your treatment. Make a note of any improvements.
If it's working, you should also notice reduced pain, increased ease of motion, and reduced inflammation.
If you have any questions about myofascial release or any other physical therapy options, contact us today. We have been inspiring well-being since 1980 and still aims to provide the best care through our global care network!