Fri Jan 30, 2015
Morning! Hope everyone tried some of the release techniques I posted yesterday. I promise self myo-fascial release works…you just have to be consistent with it. In a lot of instances a person does not realize that have tightness in a certain area. For example, your hip could be hurting. It’s fine to roll the hip, but rolling the foot, calf, I T Band or hamstring could bring greater relief. Remember, our muscles should be working in better unison.
For today a few more body parts to work on.

Using Trigger Point Quadballer or A FOAM ROLLER
1. Place the Quadballler just above your knee. 2. Lie down and prop yourself up on your forearms. Roll the Quadballer up and down your quad, stopping on any trigger points. Gently rock side-to-side. 3. In addition to rocking side-to-side on hot spots, bend your leg back at your knee. Hold for a few seconds. 4. Straighten your leg. Hold. Alternate bending and straightening your leg on your hot spots on your quad.


1. Start with foam roller near your knee on the inside of your thigh. 2. Roll up towards your groin, stopping on any trigger points. 3. With the foam roller, you can go higher up your adductor than you can with a Quadballer. Repeat on other leg.
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IT Band
This is my favorite trigger point release exercise. If you run a lot, chances are you’ve experienced “runner’s knee.” Runner’s knee is caused by a tightening in your Iliotibial band, or IT band. The IT band is a thick band of fascia running on the side of your leg from your knee to your pelvis. Massaging your IT band can help loosen up tightness and prevent future injuries. Take it easy when you’re first starting out rolling your IT band. It’s going to hurt.

1. We’re going to roll the foam roller up and down the side of our leg starting at the top of the hip and down to just above the knee. 2. Lean back on your arm and bend your non-treated leg for added support. Roll up and down IT band, stopping on any hot spots. 3. If you really want to dig into those trigger points, lift both legs off the ground. Grimace. 4. In addition to applying steady pressure on hot spots, rock side-to-side on them. Repeat on other leg.


There ya go. Foam rolling is uncomfortable but so worth it. Being able to treat yourself with these techniques will help keep you running, biking, playing tennis or whatever activity you do longer. Start rolling!. Also, if you do see a massage therapist it helps there work last long.


Thur 1/29/15:
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.

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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.