A new element I am adding for a lot of my clients is self myo- fascial release.
I have used the foam roller and tennis ball for years on myself. These techniques will help to let a “tight ball” of fascia/muscle let go. What I am going to start doing differently is adding this technique daily maybe preventing the knots from forming.
I found a really nice guide on the Internet so I will be sharing some of the techniques from the guide a little at a time.
If you have sore tight muscles, adhesions, maybe some scar tissue from an old injury/surgery try self myo-fascial release. It will help release the tension, prepare you for exercise and help prevent injury.
Here are a few general rules to follow:
Roll on the foam roller/ball until you feel a “trigger point” or “hot spot.” You’ll know you found one when it hurts. When you find a trigger point, stop and just rest on the foam roller for 10 to 20 seconds. Contrary to popular belief, it’s the pressure, not the rolling, that smooths fascia.
Avoid applying pressure on bones and joints. Just muscle.
I like to start with the feet and the calves. Our feet work hard all day trapped in shoes and carrying us around.. You can use a golf ball, tennis ball or lacrosse ball. The feet have all kinds of nerves that are attached to other parts of the body. So, start taking better care of your feet.
You can use a lacrosse ball for this exercise. 1. Start at ball of your foot. 2. Roll to your heel, stopping and applying pressure on any trigger points you find along the way. Don’t forget to get the insides and outsides of your feet.
Put one leg on top of the foam roller with your other leg crossed on top. Roll up and down your inner-calf to find your hot spots. When you find a hot spot, stop and lift your butt off the ground with your hands to apply more pressure on your leg. In addition to applying steady pressure on your trigger points, you can also rock side-to-side on them.