Self-mayofascial release, also known as “foam rolling”, is a fancy way of saying self massage to release lactic acid from the muscles, relieving muscle tightness and soreness. Foam rolling can be useful in alleviating “trigger points” or “knots” in the muscles, or help reducing soreness from prior workouts and can get the muscles back to normal function more quickly.
Foam Rolling is primarily done with a lightweight, affordable personal roll you can purchase from any sports store. The roll is used by allowing the person to apply direct pressure to sore spots in the body, promoting deep tissue massage and healing. Use the roll by laying across it and use the precise pressure to break up muscle knots and reestablish proper movement.
There are tons of factors in our day-to-day lives that can contribute to muscle pain in the body. From training, or lack-there-of, to poor posture, bad nutrition, to lack of flexibility our bodies have to work to make up for what we throw at them. The deep compression of the foam roll promotes self-mayofascial release and contributes to better blood flow and the restoration of healthy tissue.
Use your body weight to apply direct,moderate, pressure to a specific muscle or muscle groups. Work in inches, targeting knots in the muscle and gently rolling back and fourth over them. When you discover areas of your body that are tight or painful, slow down and focus your massage on these areas. After several seconds of working the area you should feel a sense of release in tension or pain.
Use the roller to first relieve tension, then to get rid of knots and then to recover. Incorporating foam rolling into any exercise plan is great for promoting muscle health. Contact us if you have questions on rolling specific areas and tell us how rolling has helped your workout routine.