posted Mon, 01/08/2018 - 00:12
1630
+ 1 Myofascial release (self/foam rolling)
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For those of you who do this regularly, what is your protocol?
Before, after, or days after the gym? Body parts that you trained or not? Everyday?
Any techniques anyone wants to share please feel free.
I’ve really enjoyed incorporating it this last year. It’s like a poor mans massage imo but I love it.
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They have a couple of those foam rollers at my gym. I'm going to have to give them a try now.
+1 add me to that list
Rollers compound fascia/scar tissue issues, as do massages. Active release is what actually breaks it down properly.
A.R.T.
Interesting point of view. The reason my post didn’t mention anything about scar tissue in this thread is because that’s another topic on its own (left out intentionally).
Foam rolling has worked excellent for me this year, helping with my range of motion and soreness. For me personally, there has been improvement in my muscle mobility, improved circulation, and it stimulates the stretch reflex in muscles. Not to mention, it feels great, and I can do it myself (hence ‘self’ in topic, I don’t need to go to anyone/pay them money—the other point of the thread).
Sorry myofascial release hasn’t worked for you brother, but thanks for your opinion.
Anyone else have any tips for self therapy? I love rolling my quads/hams after leg day!! Gets the juices flowing/speeds my recovery big time!
Actually there is one other thing you may consider, for a true release... voodoo flossing
Its very sore and not fun but highly effective
Lol I thought you were bs’ing and I figured if I googled it nothing would come up and I’d feel like a gullible guy like I always do. But I googled it anyways and sure enough it’s a legit therapy for joint mobility and looks pretty cool. It’s awesome that now as a population we are putting more emphasis on recovery, longevity, etc. Looks like you know your shit Giardap thanks for the contributions bro
You completely missed my point! Scar tissue and/or fascia that has adhesions are best served by release therapy. Foam rolling is not a release therapy!
I appreciate you enjoy it, good for you.
Also art can be done, when you know what you are doing. If ever considering art its best to go to a practitioner, first at least but you can do it on your own depending on the area.
So in summary, myofascial release has worked for me and the best way to release is via tension, not squishing the injured tissues by rolling it or rubbing it!
But, I totally appreciate you are enjoying FR'ing and long may it last.
+1 for your feedback, never heard of ART, thanks for the input brother
My self therapy isn't anything to do with foam rolling mate but I swear by it.
I get the long barbell (no weights on it) and put it on the back of my neck with my arms stretched out.
I then twist left to right 300 times. After a good back or abs workout this feels amazing and I don't ache as much as when I don't do it.
Also good to get that v shape waist especially if you add light weights 5ks/10ks and do it everyday
I've seen guys in my gym doing this... always thought they were prepping for Ninja training lol ;)
basskiller89I did something like this a couple years back, my obliques blew up
It's an old exercise we did in boxing for warm up and core strength
basskiller89It definitely helped me warm up and stretch
I applied extra weight and harder contractions and noticed massive growth
What do you mean by "active release". If i am getting what your stated correctly, foam rolling and massages are misconceptions as to the therapy of these issues?
Active release therapy A.R.T.
Yep absolutely, exactly that. This is the difference.... massage/rolling pretty much just squash any muscular adhesion. That is no bueno and will cause inflamation of the scar tissue.
ART however, creates a tension within the scar tissue (adhesion) that the ART savvy will stretch against. This break the adhesion /microtears, freeing the muscle/fascia and allowing it to heal naturally.
Check it out. Best to go to a therapist if you can. Most things are solved with 1 session alone, depending on how long gone. Choose an accredited ART practitioner... there is a difference between the real deal and a generalist applying aet practices
I should say; massage in particular is a fantastic muscle relief, iused get thai massages a lot when i was fighting years back. But in terms of soft tissues repair and release, we are talking maintenance versus repair. Foam rollers though... pointless..... but no doubt many will disagree.
I do art on the arms legs and scapular area pretty much every day due to damage caused by lifting.
Interesting. Thanks for the info. Now, to find an accredited ART practitioner. Are they typically at chirporator offices or does someone find them at massage/spa parlors? I have never heard of ART before this
basskiller89I used to get calf spasms
I slowly foam rolled individual calves every night for a year and it helped
When I properly adjusted my sodium / potassium intake I noticed that too eliminated muscle spasms
Try reaching around and grabbing the back of both shoulders like you’re hugging yourself, reach your hands as far as possible then foam roll down your spine. It opens the scapula up and exposes some of the deeper tissue, one of my favorite foam rolls.
That sounds like it would feel real good. I'll give it a shot.
Interesting; I’ve read that is the one area (spine) that can be dangerous and I’ve yet to try. Are you mainly rolling your upper back on this technique or do you come down to the lower back also?
Upper, from the traps down to mid back.
Thats my favorite as well, feels incredible on my upper back. I will also roll my glutes and hams after I deadlift. Then hang on the inversion table (sometimes). I can only speak for myself but when I started rolling and really spending time stretching it helped my mobility quite a bit. The younger guys at my gym wont touch the foam rollers, not enough patience for it.
self release has been known to ease the tension
Hahaha Albeit for a few days.....
A buddy of mine does this first thing before working out and I've always been like wtf you doing but now at the ripe old age at almost 31 I'm might try it out
I should probably try something like this before bed, when I wake up at 0430 it's hell putting my socks on.
for real! I usually end up waking my girl up to help my put my socks on lol. I did see an infomercial for this old woman using this claw like thing to assist putting on socks. I MIGHT just get that haha....editing this because I just found the commercial on youtube. its called the Sock Slider lol
My ol lady says I need that everytime the commercial comes on