It may sound to good to be true, but myofascial release is the real deal and something you should be doing daily, if you are not already.
You can decrease your pain, reduce muscle tension, enhance performance and save lots of money by doing this technique. You should save money because you, like many others, should need less massage, less physical therapy, less chiropractic care and less doctor visits all around. It only takes about 5 min and the main device only costs about $25.
See my “Intro to Self-Massage” video below. *Please ignore the thumb in the first few seconds of the video 🙂
What the heck is myofascial release you might ask?
“A fascia is a band or sheet of connective tissue, primarily collagen, beneath the skin that attaches, stabilizes, encloses, and separates muscles and other internal organs.” (Source: https://en.wikipedia.org/wiki/Fascia) Fascia is located between the skin and the underlying structure of muscle and bone. It is a seamless web of connective tissue that covers and connects the muscles, organs, and skeletal structures in our body. Muscle and fascia are united forming the myofascial system.
Myofascial release is a manual massage technique for stretching the fascia (connective tissue) and releasing bonds between fascia, integument, muscles, and bones with the goal of eliminating pain, increasing range of motion and balancing the body. The fascia is manipulated via the pressure of the massage, allowing the connective tissue fibers to reorganize themselves in a more flexible, functional fashion.
Injuries, stress, inflammation, trauma, and poor posture can cause restriction to fascia. Since fascia is an interconnected web, the restriction or tightness to fascia at a place, with time can spread to other places in the body like a pull in a sweater. The goal of myofascial release is to release fascia restriction and restore its tissue health.
Trigger points are described as hyper-irritable (painful) spots in skeletal muscle that are associated with palpable nodules in taut bands of muscle fibers. Trigger point researchers believe that palpable nodules are small contraction knots and a common cause of pain. Compression of a trigger point may elicit local tenderness, referred pain, or local twitch response. (Source: http://en.wikipedia.org/wiki/Myofascial_Release)
In only a few days if you are consistent with self-massage, you will notice a reduction in pain and tension in the tissue. However, given many do not have the time or the finances to get work with a massage therapist on a daily basis you can perform myofascial release on yourself with the following massage tools:
- Electronic Massagers, Foot Wheel, Intracell Stick (the Intracell Stick provides myofascial release and trigger point therapy by segmentally elongating muscle bundles).
- Balls: Tennis Ball, Baseball, Golf Ball
- Foam Rolls
The objective is to release trigger points (short-tight muscles that elicit pain when pressed) for approximately 20 seconds.
Here are some videos below reviewing the foam roll warm-up that I recommend to all of my athletes and clients. This routine should be done before stretching and your boot camp training class to prepare the body for optimal performance.
Tight hamstrings? Try this test in the video below:
Given many do not have the time or the finances to get work with a massage therapist on a daily basis you can perform myofascial release on yourself with the following massage tools:
1.Hands, Fingers, Forearms, Elbows, Knees, Feet
3.Electronic Massagers, Foot Wheel, Intracell Stick (The Intracell Stick provides myofascial release and trigger point therapy by segmentally elongating muscle bundles).
4.Balls: Tennis Ball, Baseball, Golf Ball
The objective is to release trigger points (short-tight muscles that elicit pain when pressed) for approximately 20s.
Perform self massage for 2 min/station for total of 8 minutes.
#1: Foam Roll: Upper Back/Mid Back/Back Ext/Rot/Neck/Lats/Low Back/Calves/Hip Flexors/Quads/Groin/Shins/Side of Legs;
#2: Stick: Neck/Forearms/Calves/Shins;
#3:Baseball: Piriformis w/ Leg Cross Over & Other Tight Areas;
#4:Golf Ball/ Baseball on Arches & Pec Massage
Your friend & coach,
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