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.