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The Missing Triad: Three things to add to your weight training routine to avoid injury and capitalize gains Part Three: Self-Myofascial Release

August 15, 2013 2 min read

Now that you have the appropriate tools for a successful workout, I will move on to the last suggestion: Self-Myofascial Release (SMR).  SMR is a type of soft tissue therapy that loosens up fascia. Fascia covers every bodily structure, including muscles. When stressed (trained) little tears are created within the fascia.  Tears that fail to heal properly stick together to create adhesions.  Adhesions are simply trigger spots or knots that prevent muscles from working properly.  If left untreated, adhesions can throw your natural alignment off (think body symmetry) and compensation may set in.  Various aches and pains can result, also. SMR SHOULD be performed after every work out to prevent painful sessions, but once a week is the minimal that I suggest. Tools of the trade include: Foamroller studdedroller Foam roller: There are two types high density and gridded. I prefer gridded, but my high density works wonders as well.  massageball Massage Balls- tennis balls/lacrosse balls/massage balls  thestick The Stick  So how does it work? Using one of these instruments you simply lie on the floor or lean against a wall and either roll your instrument of choice over your body or roll your body on the instrument of choice. Focus should be placed on previously worked muscles, but make sure you roll your whole body. Rolling of the entire body is important because tight muscles may contain small knots that you may not notice until rolled.  You WILL know when you hit a knot/trigger point- this form of therapy hurts! (TRUST ME...) NOTE: ROLL MUSCLES ONLY! Benefits of SMR :
  • Injury prevention
  • Reduces soreness (especially when done immediately after a workout)
  • Eliminates knots and muscle tightness
  • Increases flexibility
  • Increases blood flow
Areas I ALWAYS roll because they are notorious for knots are: piriformis, IT Band, lats, and neck. You can literally roll any muscle you want. Results are usually felt immediately but it may take up to a day or two if you have multiple or large knots and extreme muscle tenderness. Be sure to hydrate after any SMR sessions. When done properly muscle tenderness will dissipate and stiffness will lessen. FoamRolling Now repeat after me, "The pain will be worth it when I'm done!" Happy rolling:)   Feel free to comment below, share this article, and by all means don’t be a stranger: - JeanELifestyle. Till next time, xoxo;)

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