登录查看更多内容

What are some common mistakes to avoid when using self-myofascial release tools?

由人工智能和领英社区提供技术支持

Self-myofascial release (SMR) is a technique that involves applying pressure to your muscles and connective tissues (fascia) to relieve tension, improve mobility, and reduce pain. SMR can be done with various tools, such as foam rollers, massage balls, or trigger point devices. In this article, you will learn how to use SMR and massage tools in the context of functional training, which is a type of exercise that mimics real-life movements and challenges your whole body. You will also discover some common mistakes to avoid when using SMR tools and how to optimize your recovery.

此文章中的业界达人

由社区从 3 条内容中精选。了解更多

1 Benefits of SMR and Massage Tools

SMR and massage tools can help you enhance your functional training performance and recovery in several ways. First, they can increase your blood flow and oxygen delivery to your muscles, which can speed up the healing process and reduce soreness. Second, they can break up adhesions and scar tissue in your fascia, which can improve your range of motion and flexibility. Third, they can stimulate your nervous system and reduce muscle tension, which can help you relax and prevent injuries. Fourth, they can provide feedback and awareness of your body, which can help you correct your posture and alignment.

添加您的观点

Yusuf Shah

Qualifications Manager , Sports Massage Trainer, Sports Therapist, Wimbledon Therapist.
举报内容
As the article refers to functional training it may be worth adding in that healthy fascial tissues can maintain pathways for myofascial force transmission, that can affect muscle mechanics and the interaction of neighbouring muscles arranged in slings?

已翻译

赞

2 How to Use SMR and Massage Tools

To use SMR and massage tools effectively, you need to follow some basic guidelines. First, identify the areas that need attention, such as tight or sore muscles, trigger points, or knots. Second, apply moderate pressure to the target area with the tool, using your body weight or your hands. Third, move slowly and steadily along the muscle or fascia, pausing for a few seconds at the most tender spots. Fourth, breathe deeply and relax your body as much as possible. Fifth, repeat the process for each area for about 10 to 15 minutes per session.

添加您的观点

3 When to Use SMR and Massage Tools

The best time to use SMR and massage tools depends on your goals and preferences. Some people like to use them before their functional training sessions, as a way to warm up and prepare their muscles and joints for movement. Others prefer to use them after their sessions, as a way to cool down and recover from the stress and fatigue. Some people also use them on their rest days, as a way to maintain their mobility and flexibility. The most important thing is to listen to your body and adjust accordingly.

添加您的观点

Ian Gordon

CSCS and USAW Level 1 Weightlifting Coach
举报内容
I agree across the board with the timing of SMR. I use primarily The Grid foam roll for targeting specific areas such as the thigh, calf and upper back. It’s been extremely useful and beneficial for recovery and allowing me to perform at my best.

已翻译

赞

4 What to Use for SMR and Massage Tools

Different types of SMR and massage tools can be found on the market, each with its own advantages and disadvantages. Foam rollers, for instance, come in various sizes, shapes, and densities, making them ideal for large muscle groups like the back, legs, or chest. Massage balls are spherical devices that come in different sizes, materials, and textures and are best suited for small or hard-to-reach muscle groups. Trigger point devices are specialized devices with a curved or angled shape and a pointed tip that can be used to apply precise and deep pressure on specific trigger points or knots. Additionally, these devices can also be used to release tension in the fascia.

添加您的观点

5 Common Mistakes to Avoid When Using SMR and Massage Tools

SMR and massage tools can have a positive effect on your health, however, they can also cause harm if not used properly. To avoid this, use gentle to moderate pressure and adjust according to your comfort level. You should also use enough pressure and time to create a mild to moderate discomfort and allow your tissues to relax and release. Additionally, make sure you use the appropriate tool and area for your needs and goals. If you are unsure or have any medical conditions, consult a professional. Lastly, it is important to not use the technique too often or too long as this can overstimulate your tissues or interfere with recovery. Balance the technique with other recovery methods such as rest, hydration, nutrition, or stretching.

添加您的观点

Mona Sabrina Al-Haddad

Movement enthusiast, using Pilates foundation as basis to enjoy sport & life. Fellow human on path of better nutrition.
举报内容
Ideally, one would also have an idea of what’s causing the discomfort. For example, I.T. band pain isn’t usually because of I.T.band dysfunction, but due to something upstream at the hip. So in this case, putting the roller at the hip might be a more lasting source of relief.

已翻译

赞

Functional Training

+ 关注

给文章评分

我们借助人工智能创建了此文章。您认为这篇文章怎么样？

很棒不太好

举报此文章

查看全部

What are some common mistakes to avoid when using self-myofascial release tools?

1

2

3

4

5

1 Benefits of SMR and Massage Tools

2 How to Use SMR and Massage Tools

3 When to Use SMR and Massage Tools

4 What to Use for SMR and Massage Tools

5 Common Mistakes to Avoid When Using SMR and Massage Tools

Functional Training

给文章评分

感谢您的反馈

更多Functional Training相关文章

更多相关阅读内容

What are some common mistakes to avoid when using self-myofascial release tools?

1

2

3

4

5

1 Benefits of SMR and Massage Tools

2 How to Use SMR and Massage Tools

3 When to Use SMR and Massage Tools

4 What to Use for SMR and Massage Tools

5 Common Mistakes to Avoid When Using SMR and Massage Tools

Functional Training

给文章评分

感谢您的反馈

查看其他技能