After running or walking for a long time, you often feel sore legs; after long-term maintaining a posture, the whole body will also be inexplicably painful. This may be because the myofascial becomes tight and you need to relax. According to Wang Lu, the chief technician of the Rehabilitation Department of the Second Affiliated Hospital of Guangzhou Medical University, fascia relaxation is a commonly used rehabilitation method in the field of physical rehabilitation in recent years. It has remarkable curative effects, is convenient and easy to apply, and can effectively help muscles stay healthy. And vitality, improve the performance of the whole body muscles.
How to relax yourself? Wang Lu pointed out that self-fascial relaxation is a special self-massage method that can be used to relax tight muscles or trigger points. Depending on the target muscle, it can be done with bare hands, or with the help of foam rollers, peanut balls, tennis balls and other tools, to help the tightened muscles return to normal functions by applying pressure to a certain point on the body.
Using the foam roller and its own body weight can exert moderate pressure on specific muscles or muscle groups. Roll your body slowly on the foam roller, stop for 20-30 seconds at the position where the pain is strongest, keep breathing, and relax as much as possible. At this time, you can feel the tight muscles or muscle groups slowly relax, and when the pain gradually decreases, relax.
The following are several common self-fascia relaxation methods: the
quadriceps body is prone, the quadriceps is placed on the foam shaft, the abdomen is tightened, and the buttocks muscles are tightened to prevent the lower back from making compensation. Roll from the pelvis toward the knees, focusing on the outside of the thighs. If the foam roller feels pain when it touches a certain point, stop rolling, keep the posture unchanged, and rest in place until the pain is reduced by three-quarters.
Place the adductor muscles on your stomach, extend your thighs, and place the foam roller in the groin. Be careful when the foam roller is close to the starting point of the adductors on the pelvis. If the foam roller touches a certain point and feels pain, stop rolling, keep the posture unchanged, and rest in place until the pain is reduced by three-quarters.
The soleus muscle presses the back of the calf on the foam shaft, starting from the lower part of the calf, and gradually moving to the upper part of the calf, rolling gently, repeating the rolling exercise for 30-40 seconds, and alternating the legs. If you find painful areas such as lumps or nodules, extend the rolling compression time in this area, or increase the pressure within the tolerable range. If you need to increase the pressure, press the other leg on the exercise leg.
Sit on the ground at the beginning of the tibial anterior muscle, bend your legs and touch your feet on the ground. Use a foam roller or massage stick to apply pressure to the muscles of the outer tibia, acting on the area from below the knee to above the ankle, and stay in the most tense position 10-30 seconds, then change the other leg and repeat the above action.
The tensor fascia lata muscle lies on the side of the foam shaft. Hang the lower leg in the air. Keep the head at a natural angle. The ears are parallel to the shoulders. Many people feel pain when doing this movement. Be careful. , Rolling along the outside of the thigh toward the knee. If the foam roller touches a certain point and feels pain, stop rolling, keep the posture unchanged, and rest in place until the pain is reduced by three-quarters.
Wang Lu said that if an area is too painful to directly apply pressure to this area, the foam roller can be transferred and the pressure can be applied to the area around the pain point, thereby gradually relaxing the entire area. You may feel pain on the second day after you relax. At this time, you should no longer put pressure on the painful point. You should rest and supplement nutrition and water to effectively restore muscles.
