Massage is a special form of massage and is typically used before,
during, and after athletic events. The purpose of the massage is to
prepare the athlete for peak performance, to drain away fatigue, to
relieve swelling, to reduce muscle tension, to promote flexibility and
to prevent injuries.
Purpose of Sports Massage
main purpose of sports massage therapy is to help alleviate the stress
and tension which builds up in the body’s soft tissues during physical
activity. Where minor injuries and lesions occur, due to overexertion
and/or overuse, massage can break them down quickly and effectively.
The massage will help prepare the athlete for peak performance, to
drain away fatigue, to relieve swelling, to reduce muscle tension, to
promote flexibility and to prevent injuries. Sports massage can help
prevent those niggling injuries that so often get in the way of
performance and achievement, whether a person is an athlete or a once a
Self Myofascial Release Using Foam Roller
The foam roller not only stretches muscles and tendons but it also breaks down soft tissue adhesions and
scar tissue. By using your own body weight and a cylindrical foam
roller you can perform a self-massage or myofascial release, break up
trigger points, and soothe tight fascia while increasing blood flow and
circulation to the soft tissues.
How It Works
superficial fascia is a soft connective tissue located just below the
skin. It wraps and connects the muscles, bones, nerves and blood
vessels of the body. Together, muscle and fascia make up what is called
the myofascia system. For various reasons including disuse, not enough
stretching, or injuries, the fascia and the underlying muscle tissue
can become stuck together. This is called an adhesion and it results in
restricted muscle movement. It also causes pain, soreness and reducedflexibility or range of motion.
release is a body work technique in which a practitioner uses gentle,
sustained pressure on the soft tissues while applying traction to the
fascia. This technique results in softening and lengthening (release)
of the fascia and breaking down scar tissue or adhesions between skin,
muscles and bones.
Myofascial release has also been shown to relieve various muscle and joint pains such as IT band syndrome and shin splints as well as improving flexibility and range of motion.
Foam rollers are inexpensive and with a bit of experimentation you can target just about any muscle group.
Below are some of the self myofascial release techniques using Foam Roller by Jimmie, FitBar
Gastrocnemius and Soleus (Calf):
The Fit BarTM under the right calf just above the heel. Lay the left
leg on top of the right. Lift your body off the floor with your hands.
Roll your leg from the ankle to the knee while slowly rolling from side
to side, stopping on painful points for 30 seconds. Repeat with the
left leg. Watch video demonstration here
IT-Band (Side of Thigh):
by laying on your right side. Place The Fit BarTM under your hip and
support yourself with your forearm. Roll from the hip to the knee
stopping on painful points for 30 seconds. Repeat on the left leg.
Watch video demonstration here
Quadriceps (Front of Thigh):
by laying face down. Place The Fit BarTM under the top of your left
thigh only. Support your upper body with your forearms. Support your
core; do not let the lower back sag. Roll from the top of the thigh to
the knee stopping on painful points for 30 seconds. Repeat with the
by sitting on the floor. Place The Fit BarTM under the top of your
right butt cheek. Support yourself with your hands. Cross the right
lower leg over the left, placing the left ankle on the right knee. Put
as much weight on The Fit BarTM as possible. Roll slowly towards your
hamstrings, stopping on painful points for 30 seconds. Repeat on the