How to Alleviate Muscle and Joint Pain With Self-myofascial Release.
Chronic and/or temporary injuries are the number one reason why clients can’t fully participate in exercise programs or fall short of achieving their fitness goals.
Types of Self-myofascial Release Techniques
SMR involves applying repetitive pressure to an area of soft tissue (i.e., muscles and fascia) that contains restrictions or lacks movement. The sustained pressure stimulates circulation to the area, reduces pressure build-up from sluggish blood flow and restores suppleness to the tissues (Rolf, 1989).
Trigger-point massage is a form of SMR that is used to restore movement and elasticity to muscles and their associated fascia. Trigger-point massage is slightly different, however, in that it is intended to target a very specific area of a muscle (or the surrounding fascia). Trigger points are tender spots located within a taut band of myofascial tissue.
They are called trigger points because they trigger a painful response to the surrounding area when stretched, moved or touched. Like all myofascial issues, trigger points will not go away on their own. If left unaddressed, trigger points can lead to additional restrictions and compensation patterns throughout the entire body (Abelson and Abelson, 2003).
The second and third articles will focus on how to progress corrective exercise programs by incorporating stretching techniques and corrective strengthening exercises to retrain client movement patterns. Learning about these vital elements of corrective exercise program design ensures that personal trainers feel confident in applying their skills and that clients benefit from safe, effective and pain-free workouts.
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