How to relax muscle fascia? The principle of self-fascia relaxation

How to relax muscle fascia

It is mentioned in Uncle Sam's soft tissue relaxation article!

During exercise or training, it will cause minimal trauma to the muscles and cause inflammation. During the repair process, scar tissue and small nodules will be left. These small nodules are also called pain points (Trigger) Point)

If not properly treated, it will affect the movement mode and hinder nerve conduction and blood flow, reduce muscle contraction sensitivity, movement efficiency, coordination and the strength of the whole body. Finally, the movement may have a modern compensation mechanism.

For many years, sports performance coaches have tried to solve the pain points through stretching, but the muscles are like a large "knotted" rubber band at this time. Stretching only makes the knot tighter.

When we ignore the means of relaxing (recovering) soft tissues. Continue training and continue to damage the injured soft tissue. The soft tissue will become worse and worse, and joint mobility will decrease, movement changes, and compensation will be more serious.

Soft tissue relaxation (or soft tissue treatment) is one of the recovery methods that have attracted great attention in several years, allowing you to continue to achieve better positive results in training or competition.

The concept is explained in the figure below:

The roller drum is one of the most economical and common tools for soft tissue relaxation. When you roll the drum through the foam, put pressure on it. When applied to muscle tissue, a receptor called the Gol tendon device will send the message "a sensation of tension is being applied to the muscle" to the brain. After the brain receives it, it will relax the muscle to prevent muscle tearing.

When using massage equipment, once a point of soreness is found, the athlete should "stay" and continue to apply pressure at that point, trying to relax the muscle. Slow, deep breathing helps calm the nervous system and relax the pain points.

If the discomfort during pressing is too strong, it is very It is difficult to release this pain point, so athletes need to control the degree of soreness by transferring the weight of their body to achieve the effect of relaxation.

Each muscle group takes about 30 to 60 seconds, and the length of time depends on the quality of muscle and the importance of soft tissue. When athletes are more tolerant of soft materials, they can use harder materials and smaller tools (such as tennis) to deal with deeper pain points.

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