Hey legends! Another cracker of a day for some Sunday R and R after a challenging week retesting and hitting our new months benchmark!
Last week we talked about incorporating some extra mobility exercises to throw in to your rest days to improve range of movement and give yourself a decent stretch out. Today we’ll run through trigger point and Self Myofascial Release work using your foam rollers.
Trigger points are areas of muscle that are painful to palpate and are characterized by the presence of taut bands. Tissue can become thick, tough and knotted. They can occur in muscle, the muscle tendon junctions, bursa, or fat pad.
The trigger point is most commonly the first sign of overload to the muscle, and from then on, cause and effect begin to domino: one tissue breaks down, causing another to be overloaded and then break down, and so on. Trigger points lead to inflammation, then pain, then weakness, then joint and nerve dysfunction leading less efficient motor skill performance and finally structural breakdown of tissues. An athlete's worst nightmare!
The use of self myofascial release (SMR) with a foam roller, lacrosse ball or similar is an easy way of keeping on top of muscle knots, restore mechanics and help rehabilitate a range of injuries. You can stretch all day long but the only tissue that will benefit is the healthy tissue while the knot remains. Really, anyone serious about their health and fitness should be spending at least 10 minutes a day with a foam roller alleviate trigger points.