Massages are expensive. And your favorite place is always booked. But there\u2019s a reason why many top athletes get massages every single day: they improve recovery, assist in healing, and increase mobilization of your joints and muscles. While most of us can\u2019t get massages as often as we\u2019d like, we can obtain some of the benefits by performing self myofascial release on ourselves.<\/p>\n
What is Self Myofascial Release?<\/h2>\n
<\/p>\n
Self myofascial release, or SMR is a type of self-massage that focuses on adhesions, knots, or tender spots in the muscle\u2014and the fascia that surrounds and envelopes it\u2014often using tools or implements to effect real change. The popular conception is that SMR is \u201cbreaking up\u201d muscle knots in a real physical sense, but this probably isn\u2019t the case. What you\u2019re doing is triggering a neuromuscular response that reduces the tenderness and allows better, more fluid movement through the affected tissues.<\/p>\n
You\u2019re \u201cteaching\u201d your nervous system not to tense up and tighten when the tissue is poked and prodded or movement is initiated. You\u2019re blunting the pain and wiping the movement pattern slate clean so that you can then go in and establish a new, better pattern.<\/p>\n
How to Do Self Myofascial Release the Right Way<\/h2>\n
The way most people I see do SMR is they sit on the foam roller (or lacrosse ball, or whatever tool you\u2019re using) for an hour, exploring all their tissues, hitting every body part and being extremely thorough. Sounds great, but it\u2019s the wrong way. Basically, you don\u2019t want to turn self myofascial release into a total body workout in and of itself, because you\u2019re negating the real opportunity the practice presents.<\/p>\n
Mobilization before training<\/strong><\/h3>\nSMR works best on a short time horizon. When you hit a tender spot and it starts feeling better, you should immediately work that tissue\u2014preferably under load. This helps establish a healthier, better movement pattern. You\u2019re effectively wiping the movement pattern slate clean and then establishing a superior one.<\/p>\n
The thing is that the effect SMR is fleeting. If you wait too long to train a movement after hitting an area, the \u201cneuromuscular inhibiting effect\u201d disappears, or at least diminishes.<\/p>\n
Sit on the lacrosse ball, hit the foam roller, or whichever implement you want and then immediately after load the tissues you just \u201creleased.\u201d This will entrain the movement patterns you just opened up and begin mobilizing the tissues the way they\u2019re designed to move.<\/p>\n
If you mobilized your shoulders, immediately hit some rows, pull-ups, pushups, and\/or presses. If you mobilized your hips or calves, do some squats.<\/p>\n
Whatever movements the tissues were inhibiting or \u201cmaking sticky,\u201d do those movements and begin entraining newer, healthier patterns. There isn\u2019t a lot of compelling clinical research support for self myofascial release, and I think the primary reason is that people aren\u2019t doing it the right way. They aren\u2019t \u201creleasing\u201d the tissue and then loading it with resistance training in order to \u201ccement\u201d the improved movement pattern.<\/p>\n
Stress release after a long day<\/strong><\/h3>\nIt also makes sense to do SMR at rest, perhaps while you\u2019re watching TV or something. Get down on the floor and make the otherwise \u201cnon-productive\u201d time suddenly productive. This is a great way to relax, sort of an active form of meditation. I often do this after the sauna\u2014warm up the tissues, make them more \u201cpliable,\u201d and then do some light self myofascial release.<\/p>\n
Don\u2019t tense up<\/strong><\/h3>\nWhen you do the actual SMR, relax into it. Don\u2019t tense up, even if it\u2019s painful (and it will be painful at times). Don\u2019t grimace. Any outward expression of pain and discomfort will register with your nervous system. What you\u2019re trying to do here is reassure your body that you can handle the pain, that the pain isn\u2019t all that bad, and the tissue can start feeling better.<\/p>\n
Focus on the tissues above and below the painful area<\/b><\/h3>\n
If your knee hurts, releasing the knee itself probably won\u2019t help. If your calves hurt, massaging the calves can help but not right at the spot in the calf where it hurts. Instead, focus on the tissues above and below the painful area. \u00a0Keep rolling\/releasing\/massaging\/scraping the tissues around the painful area, working your way above and below until you find the tender spot.<\/p>\n
The Best Self Myofascial Release Tools and How to Use Them<\/h2>\n1. Scraper<\/strong><\/h3>\nA scraper is a metal implement that resembles a dull blade that you can use to massage the fascia. First, use it lengthwise along the muscle fibers\u2014\u201dwith the grain\u201d\u2014to \u201clengthen\u201d the fascia. To confirm you\u2019re going with the grain, look at a muscular anatomy image and look for the muscle you\u2019re targeting. Next, scrape at a 45\u00b0-90\u00b0 angle to the grain of the muscle and think about \u201cbroadening\u201d the fascia.<\/p>\n
You can do superficial scraping across entire limbs or targeted scraping that focuses on individual muscles and muscle bundles. Don\u2019t go\u00a0too<\/em> hard. It shouldn\u2019t hurt, but it may be uncomfortable. This scraper is a good one.<\/p>\n2. Lacrosse ball (or two)<\/strong><\/h3>\nLacrosse balls are hard, dense, heavy balls the size of tennis balls that you can use to pinpoint hard-to-reach tissues. Hamstrings, the TFL, the glutes, the pecs, and specific points in the thoracic spine seem to respond well to lacrosse balls. They offer more direct, targeted pressure and can really get deep in there. Tape two balls together to provide more stability and hit tissues from different angles.<\/p>\n
3. Foam roller<\/strong><\/h3>\nA foam roller is a blunt and broad SMR device. It can hit large swathes of tissues. You can adjust the resistance by placing as much or as little of your weight onto the roller.<\/p>\n
Explore range of motion when you roll. When you find a tight, tender spot on your quad for example, stay on that spot. Then extend and flex your knee through its full range of motion. This seems to make foam rolling more effective than if you were to just stay on the spot with zero movement through the knee.<\/p>\n
4. Theragun or Hyperice massage guns<\/strong><\/h3>\nBoth the Theragun and Hypervolt devices are mechanical percussive massage devices that effectively vibrate against your tissues.<\/p>\n
They can help improve range of motion, increase mobility, and are probably most effective used pre-workout or to potentiate the adoption of a new motor pattern\u2014just like the other tools listed here. However, you must exercise caution. These can be powerful little tools, and I know of at least one case of a cyclist giving herself rhabdomyolysis through excessive use. Use it sparingly and do not linger on a single tissue for more than a minute.<\/p>\n
5. Massage cane<\/strong><\/h3>\nThe cane is curved with proper ergonomics for letting you hit places you\u2019d otherwise have trouble reaching, like the back, neck, and shoulders. What\u2019s also nice is the double dense balls at one end, which you can use like two lacrosse balls taped together. This massage cane is a good one.<\/p>\n
6. Voodoo Floss bands<\/strong><\/h3>\nThese are compressive wraps that apply strong pressure to tight tissues and help increase blood flow (and thus healing) to the area. If your knee is feeling tight and uncomfortable during squats, for example, you might wrap the quad right above the knee, then do squats. Or if you have elbow pain, wrap above or below the elbow and then practice flexion and extension. After a few sets of Voodoo Flossing, remove the bands and try the movement again. It should feel better than it did before the treatment.<\/p>\n
7. MobilityWOD Battlestar kit<\/strong><\/h3>\nThis kit of massaging rollers is a great investment if you really want to do thorough SMR. Designed by Kelly Starrett of MobilityWOD\/Ready State, this collection will help you hit just about every tissue you could hope to reach.<\/p>\n
8. Your elbow<\/strong><\/h3>\nIf you don\u2019t have anything at all, using your own elbow to dig into tender places can work quite well. You\u2019re obviously limited as to which tissues your elbow can reach, but you can get pretty creative.<\/p>\n
What Do I Use for Self Myofascial Relase?<\/h2>\n
As for me, I\u2019m not a big devotee of self myofascial release. I think frequent movement, lots of walking, taking cold plunges, generally reducing stress, and never really overdoing it in the gym are my keys to good movement and pain-free tissues. If I were still competing in endurance sports at a high level, I\u2019d probably change my tune and fill my closet with every tool under the sun\u2014or get daily massages.<\/p>\n
I do like the Voodoo bands and the scraper, and I keep a lacrosse ball or two around to work my glutes, hips or thoracic spine when I need it.<\/p>\n
What about you, folks? Ever try self myofascial release? What tools do you like to use?<\/p>\n
Take care, everyone.<\/p>\n
<\/p>\n![\"Chai_Tea_Collagen_Keto_Latte_640x80\"](\"https:\/\/marksdailyapple.com\/uploads\/2020\/01\/chai-collagen-keto-latte640x80.jpg\")
![\"\"](\"https:\/\/secure.gravatar.com\/avatar\/6f34056a4c522661afd98e6096a9dbae?s=96&r=g\")
It also makes sense to do SMR at rest, perhaps while you\u2019re watching TV or something. Get down on the floor and make the otherwise \u201cnon-productive\u201d time suddenly productive. This is a great way to relax, sort of an active form of meditation. I often do this after the sauna\u2014warm up the tissues, make them more \u201cpliable,\u201d and then do some light self myofascial release.<\/p>\n
Don\u2019t tense up<\/strong><\/h3>\nWhen you do the actual SMR, relax into it. Don\u2019t tense up, even if it\u2019s painful (and it will be painful at times). Don\u2019t grimace. Any outward expression of pain and discomfort will register with your nervous system. What you\u2019re trying to do here is reassure your body that you can handle the pain, that the pain isn\u2019t all that bad, and the tissue can start feeling better.<\/p>\n
Focus on the tissues above and below the painful area<\/b><\/h3>\n
If your knee hurts, releasing the knee itself probably won\u2019t help. If your calves hurt, massaging the calves can help but not right at the spot in the calf where it hurts. Instead, focus on the tissues above and below the painful area. \u00a0Keep rolling\/releasing\/massaging\/scraping the tissues around the painful area, working your way above and below until you find the tender spot.<\/p>\n
The Best Self Myofascial Release Tools and How to Use Them<\/h2>\n1. Scraper<\/strong><\/h3>\nA scraper is a metal implement that resembles a dull blade that you can use to massage the fascia. First, use it lengthwise along the muscle fibers\u2014\u201dwith the grain\u201d\u2014to \u201clengthen\u201d the fascia. To confirm you\u2019re going with the grain, look at a muscular anatomy image and look for the muscle you\u2019re targeting. Next, scrape at a 45\u00b0-90\u00b0 angle to the grain of the muscle and think about \u201cbroadening\u201d the fascia.<\/p>\n
You can do superficial scraping across entire limbs or targeted scraping that focuses on individual muscles and muscle bundles. Don\u2019t go\u00a0too<\/em> hard. It shouldn\u2019t hurt, but it may be uncomfortable. This scraper is a good one.<\/p>\n2. Lacrosse ball (or two)<\/strong><\/h3>\nLacrosse balls are hard, dense, heavy balls the size of tennis balls that you can use to pinpoint hard-to-reach tissues. Hamstrings, the TFL, the glutes, the pecs, and specific points in the thoracic spine seem to respond well to lacrosse balls. They offer more direct, targeted pressure and can really get deep in there. Tape two balls together to provide more stability and hit tissues from different angles.<\/p>\n
3. Foam roller<\/strong><\/h3>\nA foam roller is a blunt and broad SMR device. It can hit large swathes of tissues. You can adjust the resistance by placing as much or as little of your weight onto the roller.<\/p>\n
Explore range of motion when you roll. When you find a tight, tender spot on your quad for example, stay on that spot. Then extend and flex your knee through its full range of motion. This seems to make foam rolling more effective than if you were to just stay on the spot with zero movement through the knee.<\/p>\n
4. Theragun or Hyperice massage guns<\/strong><\/h3>\nBoth the Theragun and Hypervolt devices are mechanical percussive massage devices that effectively vibrate against your tissues.<\/p>\n
They can help improve range of motion, increase mobility, and are probably most effective used pre-workout or to potentiate the adoption of a new motor pattern\u2014just like the other tools listed here. However, you must exercise caution. These can be powerful little tools, and I know of at least one case of a cyclist giving herself rhabdomyolysis through excessive use. Use it sparingly and do not linger on a single tissue for more than a minute.<\/p>\n
5. Massage cane<\/strong><\/h3>\nThe cane is curved with proper ergonomics for letting you hit places you\u2019d otherwise have trouble reaching, like the back, neck, and shoulders. What\u2019s also nice is the double dense balls at one end, which you can use like two lacrosse balls taped together. This massage cane is a good one.<\/p>\n
6. Voodoo Floss bands<\/strong><\/h3>\nThese are compressive wraps that apply strong pressure to tight tissues and help increase blood flow (and thus healing) to the area. If your knee is feeling tight and uncomfortable during squats, for example, you might wrap the quad right above the knee, then do squats. Or if you have elbow pain, wrap above or below the elbow and then practice flexion and extension. After a few sets of Voodoo Flossing, remove the bands and try the movement again. It should feel better than it did before the treatment.<\/p>\n
7. MobilityWOD Battlestar kit<\/strong><\/h3>\nThis kit of massaging rollers is a great investment if you really want to do thorough SMR. Designed by Kelly Starrett of MobilityWOD\/Ready State, this collection will help you hit just about every tissue you could hope to reach.<\/p>\n
8. Your elbow<\/strong><\/h3>\nIf you don\u2019t have anything at all, using your own elbow to dig into tender places can work quite well. You\u2019re obviously limited as to which tissues your elbow can reach, but you can get pretty creative.<\/p>\n
What Do I Use for Self Myofascial Relase?<\/h2>\n
As for me, I\u2019m not a big devotee of self myofascial release. I think frequent movement, lots of walking, taking cold plunges, generally reducing stress, and never really overdoing it in the gym are my keys to good movement and pain-free tissues. If I were still competing in endurance sports at a high level, I\u2019d probably change my tune and fill my closet with every tool under the sun\u2014or get daily massages.<\/p>\n
I do like the Voodoo bands and the scraper, and I keep a lacrosse ball or two around to work my glutes, hips or thoracic spine when I need it.<\/p>\n
What about you, folks? Ever try self myofascial release? What tools do you like to use?<\/p>\n
Take care, everyone.<\/p>\n
<\/p>\n
1. Scraper<\/strong><\/h3>\nA scraper is a metal implement that resembles a dull blade that you can use to massage the fascia. First, use it lengthwise along the muscle fibers\u2014\u201dwith the grain\u201d\u2014to \u201clengthen\u201d the fascia. To confirm you\u2019re going with the grain, look at a muscular anatomy image and look for the muscle you\u2019re targeting. Next, scrape at a 45\u00b0-90\u00b0 angle to the grain of the muscle and think about \u201cbroadening\u201d the fascia.<\/p>\n
You can do superficial scraping across entire limbs or targeted scraping that focuses on individual muscles and muscle bundles. Don\u2019t go\u00a0too<\/em> hard. It shouldn\u2019t hurt, but it may be uncomfortable. This scraper is a good one.<\/p>\n2. Lacrosse ball (or two)<\/strong><\/h3>\nLacrosse balls are hard, dense, heavy balls the size of tennis balls that you can use to pinpoint hard-to-reach tissues. Hamstrings, the TFL, the glutes, the pecs, and specific points in the thoracic spine seem to respond well to lacrosse balls. They offer more direct, targeted pressure and can really get deep in there. Tape two balls together to provide more stability and hit tissues from different angles.<\/p>\n
3. Foam roller<\/strong><\/h3>\nA foam roller is a blunt and broad SMR device. It can hit large swathes of tissues. You can adjust the resistance by placing as much or as little of your weight onto the roller.<\/p>\n
Explore range of motion when you roll. When you find a tight, tender spot on your quad for example, stay on that spot. Then extend and flex your knee through its full range of motion. This seems to make foam rolling more effective than if you were to just stay on the spot with zero movement through the knee.<\/p>\n
4. Theragun or Hyperice massage guns<\/strong><\/h3>\nBoth the Theragun and Hypervolt devices are mechanical percussive massage devices that effectively vibrate against your tissues.<\/p>\n
They can help improve range of motion, increase mobility, and are probably most effective used pre-workout or to potentiate the adoption of a new motor pattern\u2014just like the other tools listed here. However, you must exercise caution. These can be powerful little tools, and I know of at least one case of a cyclist giving herself rhabdomyolysis through excessive use. Use it sparingly and do not linger on a single tissue for more than a minute.<\/p>\n
5. Massage cane<\/strong><\/h3>\nThe cane is curved with proper ergonomics for letting you hit places you\u2019d otherwise have trouble reaching, like the back, neck, and shoulders. What\u2019s also nice is the double dense balls at one end, which you can use like two lacrosse balls taped together. This massage cane is a good one.<\/p>\n
6. Voodoo Floss bands<\/strong><\/h3>\nThese are compressive wraps that apply strong pressure to tight tissues and help increase blood flow (and thus healing) to the area. If your knee is feeling tight and uncomfortable during squats, for example, you might wrap the quad right above the knee, then do squats. Or if you have elbow pain, wrap above or below the elbow and then practice flexion and extension. After a few sets of Voodoo Flossing, remove the bands and try the movement again. It should feel better than it did before the treatment.<\/p>\n
7. MobilityWOD Battlestar kit<\/strong><\/h3>\nThis kit of massaging rollers is a great investment if you really want to do thorough SMR. Designed by Kelly Starrett of MobilityWOD\/Ready State, this collection will help you hit just about every tissue you could hope to reach.<\/p>\n
8. Your elbow<\/strong><\/h3>\nIf you don\u2019t have anything at all, using your own elbow to dig into tender places can work quite well. You\u2019re obviously limited as to which tissues your elbow can reach, but you can get pretty creative.<\/p>\n
What Do I Use for Self Myofascial Relase?<\/h2>\n
As for me, I\u2019m not a big devotee of self myofascial release. I think frequent movement, lots of walking, taking cold plunges, generally reducing stress, and never really overdoing it in the gym are my keys to good movement and pain-free tissues. If I were still competing in endurance sports at a high level, I\u2019d probably change my tune and fill my closet with every tool under the sun\u2014or get daily massages.<\/p>\n
I do like the Voodoo bands and the scraper, and I keep a lacrosse ball or two around to work my glutes, hips or thoracic spine when I need it.<\/p>\n
What about you, folks? Ever try self myofascial release? What tools do you like to use?<\/p>\n
Take care, everyone.<\/p>\n
<\/p>\n
2. Lacrosse ball (or two)<\/strong><\/h3>\nLacrosse balls are hard, dense, heavy balls the size of tennis balls that you can use to pinpoint hard-to-reach tissues. Hamstrings, the TFL, the glutes, the pecs, and specific points in the thoracic spine seem to respond well to lacrosse balls. They offer more direct, targeted pressure and can really get deep in there. Tape two balls together to provide more stability and hit tissues from different angles.<\/p>\n
3. Foam roller<\/strong><\/h3>\nA foam roller is a blunt and broad SMR device. It can hit large swathes of tissues. You can adjust the resistance by placing as much or as little of your weight onto the roller.<\/p>\n
Explore range of motion when you roll. When you find a tight, tender spot on your quad for example, stay on that spot. Then extend and flex your knee through its full range of motion. This seems to make foam rolling more effective than if you were to just stay on the spot with zero movement through the knee.<\/p>\n
4. Theragun or Hyperice massage guns<\/strong><\/h3>\nBoth the Theragun and Hypervolt devices are mechanical percussive massage devices that effectively vibrate against your tissues.<\/p>\n
They can help improve range of motion, increase mobility, and are probably most effective used pre-workout or to potentiate the adoption of a new motor pattern\u2014just like the other tools listed here. However, you must exercise caution. These can be powerful little tools, and I know of at least one case of a cyclist giving herself rhabdomyolysis through excessive use. Use it sparingly and do not linger on a single tissue for more than a minute.<\/p>\n
5. Massage cane<\/strong><\/h3>\nThe cane is curved with proper ergonomics for letting you hit places you\u2019d otherwise have trouble reaching, like the back, neck, and shoulders. What\u2019s also nice is the double dense balls at one end, which you can use like two lacrosse balls taped together. This massage cane is a good one.<\/p>\n
6. Voodoo Floss bands<\/strong><\/h3>\nThese are compressive wraps that apply strong pressure to tight tissues and help increase blood flow (and thus healing) to the area. If your knee is feeling tight and uncomfortable during squats, for example, you might wrap the quad right above the knee, then do squats. Or if you have elbow pain, wrap above or below the elbow and then practice flexion and extension. After a few sets of Voodoo Flossing, remove the bands and try the movement again. It should feel better than it did before the treatment.<\/p>\n
7. MobilityWOD Battlestar kit<\/strong><\/h3>\nThis kit of massaging rollers is a great investment if you really want to do thorough SMR. Designed by Kelly Starrett of MobilityWOD\/Ready State, this collection will help you hit just about every tissue you could hope to reach.<\/p>\n
8. Your elbow<\/strong><\/h3>\nIf you don\u2019t have anything at all, using your own elbow to dig into tender places can work quite well. You\u2019re obviously limited as to which tissues your elbow can reach, but you can get pretty creative.<\/p>\n
What Do I Use for Self Myofascial Relase?<\/h2>\n
As for me, I\u2019m not a big devotee of self myofascial release. I think frequent movement, lots of walking, taking cold plunges, generally reducing stress, and never really overdoing it in the gym are my keys to good movement and pain-free tissues. If I were still competing in endurance sports at a high level, I\u2019d probably change my tune and fill my closet with every tool under the sun\u2014or get daily massages.<\/p>\n
I do like the Voodoo bands and the scraper, and I keep a lacrosse ball or two around to work my glutes, hips or thoracic spine when I need it.<\/p>\n
What about you, folks? Ever try self myofascial release? What tools do you like to use?<\/p>\n
Take care, everyone.<\/p>\n
<\/p>\n
A foam roller is a blunt and broad SMR device. It can hit large swathes of tissues. You can adjust the resistance by placing as much or as little of your weight onto the roller.<\/p>\n
Explore range of motion when you roll. When you find a tight, tender spot on your quad for example, stay on that spot. Then extend and flex your knee through its full range of motion. This seems to make foam rolling more effective than if you were to just stay on the spot with zero movement through the knee.<\/p>\n
4. Theragun or Hyperice massage guns<\/strong><\/h3>\nBoth the Theragun and Hypervolt devices are mechanical percussive massage devices that effectively vibrate against your tissues.<\/p>\n
They can help improve range of motion, increase mobility, and are probably most effective used pre-workout or to potentiate the adoption of a new motor pattern\u2014just like the other tools listed here. However, you must exercise caution. These can be powerful little tools, and I know of at least one case of a cyclist giving herself rhabdomyolysis through excessive use. Use it sparingly and do not linger on a single tissue for more than a minute.<\/p>\n
5. Massage cane<\/strong><\/h3>\nThe cane is curved with proper ergonomics for letting you hit places you\u2019d otherwise have trouble reaching, like the back, neck, and shoulders. What\u2019s also nice is the double dense balls at one end, which you can use like two lacrosse balls taped together. This massage cane is a good one.<\/p>\n
6. Voodoo Floss bands<\/strong><\/h3>\nThese are compressive wraps that apply strong pressure to tight tissues and help increase blood flow (and thus healing) to the area. If your knee is feeling tight and uncomfortable during squats, for example, you might wrap the quad right above the knee, then do squats. Or if you have elbow pain, wrap above or below the elbow and then practice flexion and extension. After a few sets of Voodoo Flossing, remove the bands and try the movement again. It should feel better than it did before the treatment.<\/p>\n
7. MobilityWOD Battlestar kit<\/strong><\/h3>\nThis kit of massaging rollers is a great investment if you really want to do thorough SMR. Designed by Kelly Starrett of MobilityWOD\/Ready State, this collection will help you hit just about every tissue you could hope to reach.<\/p>\n
8. Your elbow<\/strong><\/h3>\nIf you don\u2019t have anything at all, using your own elbow to dig into tender places can work quite well. You\u2019re obviously limited as to which tissues your elbow can reach, but you can get pretty creative.<\/p>\n
What Do I Use for Self Myofascial Relase?<\/h2>\n
As for me, I\u2019m not a big devotee of self myofascial release. I think frequent movement, lots of walking, taking cold plunges, generally reducing stress, and never really overdoing it in the gym are my keys to good movement and pain-free tissues. If I were still competing in endurance sports at a high level, I\u2019d probably change my tune and fill my closet with every tool under the sun\u2014or get daily massages.<\/p>\n
I do like the Voodoo bands and the scraper, and I keep a lacrosse ball or two around to work my glutes, hips or thoracic spine when I need it.<\/p>\n
What about you, folks? Ever try self myofascial release? What tools do you like to use?<\/p>\n
Take care, everyone.<\/p>\n
<\/p>\n
The cane is curved with proper ergonomics for letting you hit places you\u2019d otherwise have trouble reaching, like the back, neck, and shoulders. What\u2019s also nice is the double dense balls at one end, which you can use like two lacrosse balls taped together. This massage cane is a good one.<\/p>\n
6. Voodoo Floss bands<\/strong><\/h3>\nThese are compressive wraps that apply strong pressure to tight tissues and help increase blood flow (and thus healing) to the area. If your knee is feeling tight and uncomfortable during squats, for example, you might wrap the quad right above the knee, then do squats. Or if you have elbow pain, wrap above or below the elbow and then practice flexion and extension. After a few sets of Voodoo Flossing, remove the bands and try the movement again. It should feel better than it did before the treatment.<\/p>\n
7. MobilityWOD Battlestar kit<\/strong><\/h3>\nThis kit of massaging rollers is a great investment if you really want to do thorough SMR. Designed by Kelly Starrett of MobilityWOD\/Ready State, this collection will help you hit just about every tissue you could hope to reach.<\/p>\n
8. Your elbow<\/strong><\/h3>\nIf you don\u2019t have anything at all, using your own elbow to dig into tender places can work quite well. You\u2019re obviously limited as to which tissues your elbow can reach, but you can get pretty creative.<\/p>\n
What Do I Use for Self Myofascial Relase?<\/h2>\n
As for me, I\u2019m not a big devotee of self myofascial release. I think frequent movement, lots of walking, taking cold plunges, generally reducing stress, and never really overdoing it in the gym are my keys to good movement and pain-free tissues. If I were still competing in endurance sports at a high level, I\u2019d probably change my tune and fill my closet with every tool under the sun\u2014or get daily massages.<\/p>\n
I do like the Voodoo bands and the scraper, and I keep a lacrosse ball or two around to work my glutes, hips or thoracic spine when I need it.<\/p>\n
What about you, folks? Ever try self myofascial release? What tools do you like to use?<\/p>\n
Take care, everyone.<\/p>\n
<\/p>\n
This kit of massaging rollers is a great investment if you really want to do thorough SMR. Designed by Kelly Starrett of MobilityWOD\/Ready State, this collection will help you hit just about every tissue you could hope to reach.<\/p>\n
8. Your elbow<\/strong><\/h3>\nIf you don\u2019t have anything at all, using your own elbow to dig into tender places can work quite well. You\u2019re obviously limited as to which tissues your elbow can reach, but you can get pretty creative.<\/p>\n
What Do I Use for Self Myofascial Relase?<\/h2>\n
As for me, I\u2019m not a big devotee of self myofascial release. I think frequent movement, lots of walking, taking cold plunges, generally reducing stress, and never really overdoing it in the gym are my keys to good movement and pain-free tissues. If I were still competing in endurance sports at a high level, I\u2019d probably change my tune and fill my closet with every tool under the sun\u2014or get daily massages.<\/p>\n
I do like the Voodoo bands and the scraper, and I keep a lacrosse ball or two around to work my glutes, hips or thoracic spine when I need it.<\/p>\n
What about you, folks? Ever try self myofascial release? What tools do you like to use?<\/p>\n
Take care, everyone.<\/p>\n
<\/p>\n