0

Your Cart is Empty

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;)

Leave a comment


Also in BodyRock Store Blog

Image of Bodyrock blog article - 12 Ways To Make Your Belly Flatter By The End Of The Day
12 Ways To Make Your Belly Flatter By The End Of The Day

July 08, 2017 3 min read

Read More
Image of Bodyrock blog article - 7 Ways To Stop Binge Eating In It's Tracks
7 Ways To Stop Binge Eating In It's Tracks

June 22, 2017 2 min read

Do you ever find yourself knuckle-deep in a bag of Cheetos?
Read More
Image of Bodyrock blog article - 5 Signs Your Eating Habits Are Too Restrictive
5 Signs Your Eating Habits Are Too Restrictive

March 09, 2017 5 min read

Your food choices should never leave you feeling anxious or guilty. Learn how to fight back!
Read More

Become a Bodyrocker

Shipping & Delivery

We ship within Canada and the United States via FedEx with expedited 2-Day shipping.

For locations outside of the US and Canada, we ship using FedEx International, which is usually in transit for 5-7 business days, depending on location.

We ship all of our physical products with FedEx, from our warehouse location in Kingston, Ontario, Canada. Signatures are required on all orders.

Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.

Clothing

All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.