Foam Roller Massage Techniques
Foam rollers help relieve pain while performing exercises, such as squats and lunges. Foam rollers cost between ten to twenty dollars. These devices must be used regularly to break up scar tissue, release fascia and work out trigger points. Fascia is connective tissue enclosing joints, muscles and bones. Trigger points are muscle knots that can eventually transform into scar tissue if not remedied. Self myofascial release is a method that anybody can use to work out these trigger points.
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Iliotobial Band Self Myofascial Release
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Lie on one side with the foam roller underneath lower leg with the top leg crossed over the lower leg. Glide the leg over the foam roller starting at the midpoint of the thigh and working to the top of the hip. Position the roller at just above the knee, moving over the roller to the midpoint of the thigh. This works the iliotibial band, gluteal fascia and the tensor fasciae latae.
Anterior Thigh Self Myofascial Release
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Kneel down, placing the foam rubber under an extended leg while other knee is touching the ground, being used to pivot the straight leg. Glide leg over roller back and forth on the upper thigh, working out the muscle knots. Position the foam roller at the lower thigh. Roll leg slightly inwards and outwards hitting the hidden tight spots. This foam-rolling technique massages the anterior portion of the thigh.
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Adductors Self MyoFascial Release
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Lie on side. The lower leg is slightly bent with upper leg extended out in front at a forty-five degree angle. Place foam roller under the upper leg with both feet facing forward. Roll just above the knee to the midpoint of the hips and back. Position the foam roller high on the groin area. Roll the hips over the roller to the fleshy tender junction at the pelvis. Always be careul near this area.
Gluteal Region Self Myofascial Release
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Sit on the roller, place arms behind the body with the hands on the floor. Position the left leg with the foot on the floor. Place the right leg at the ankle over and perpendicular to the left leg at the knee. Tilt to the right hand side using the hips. Roll from the bottom of the hips to the base of the spine, working the entire gluteal region. Repeat this process with the opposite leg.
Things to Keep in Mind
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Perform each massage method one to two times a day for a duration of one to two minutes Hold any trigger point for thirty to forty-five seconds. Always breathe deeply and slowly as this keeps a atate of calm to lessen any tension brought on by pain or soreness. Pain indicates scar tissue, but this is something that must be carried out or aches and pains will develop. Maintaining tight abdominals helps to keep the hip and pelvis region stable during rolling
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References
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