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FlightZONES Marathon Training Sharing #08

Massage & Self Myofascial Release

 

Sports 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

 

The 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 week jogger.

 

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

 

The 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.

 

Myofascial 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): 
Place 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): 
Begin 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): 
Begin 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 right leg.

 

Gluteals (Butt): 
Begin 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 left side.


ADVISORY: You are responsible for yourself and your property for all Team FatBird run sessions. Team FatBird and its members shall not assume responsibility or liability for any loss of property, injury, damage, accidents, death during the runs.