Self Myofascial Release - How Do You Add It?

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Bram
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Self Myofascial Release - How Do You Add It?

Post by Bram » Sun May 31, 2020 7:40 pm

Curious what you all are doing.

I don't have any real system. I have a foam roller and a massage gun, both of which I hardly use.

And I have Clair Davies "Trigger Point Therapy Workbook." If I'm surfing and my shoulder or knee hurts I might do some trigger point work on my VMO, adductor, pec, subscapularis, or infra/supraspinatus.

I think if I did it more often I'd feel better, but haven't come up with a plan like "foam roll for 10 minutes before each workout" that I can stick with.
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Re: Self Myofascial Release - How Do You Add It?

Post by Alfred_E._Neuman » Sun May 31, 2020 8:36 pm

I do my foam rolling and self massage stuff in the AM before meditation.
My routine is cook oats, then self care time while oats cool.
Basic Sun Salutations for a few reps to get fully awake and loose, then down to the mat for foam rolling and trigger point work on tough spots. Maybe 10 minutes of Sun Salutes and another 10 of massage on whatever feels like it needs it that day. Then meditation.

I have a couple flavors of rollers, a lacrosse ball, one of those sticks with the roller beads on it, and a thera cane.
Calves are a spot that gives me a lot of trouble and they wake me up with cramps quite a bit, so I start with rolling and stick work on those.
Then hamstrings (which also get tight from endurance sports). I've found rolling across the hamstrings with the LX ball rather than up/down the length works best at loosening up tight spots.
One thing I've recently added and feel like I'm getting a good bit of benefit from is the Pso-Rite psoas trigger point device. It was a Christmas gift and was pretty expensive for what it is. Not sure if I'd buy it for myself, but now that I have it I've found a lot of uses. It's this U shaped hard plastic thing that acts like hands that you can lay on to release the psoas. I've found that a lot of tightness in the hips and low back are helped with getting the psoas to relax a bit. It's also the best thing I've found for mid/upper back and shoulder knots.
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Bram
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Re: Self Myofascial Release - How Do You Add It?

Post by Bram » Mon Jun 01, 2020 12:00 am

Thanks for the thoughtful response!

I've been avoiding the Pso-Rite, simply because it gets advertised on Instagram, and that's my rule for social media adds. Looked it up on Amazon just now and there are plenty of people as well as you who speak well of it.
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Re: Self Myofascial Release - How Do You Add It?

Post by Grandpa's Spells » Mon Jun 01, 2020 8:19 pm

Black & Decker random orbit buffer is pretty awesome. Had cramp during running the other day it worked out, did upper legs for good measure and felt the difference immediately.
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Re: Self Myofascial Release - How Do You Add It?

Post by aussie luke » Tue Jun 02, 2020 11:04 am

I foam roll and stick-roller massage my calves and quads fairly regularly some time after a run. If a run causes me knee pain, foam rolling my quads is usually an instant fix.

I’ll often massage my calf muscles while watching tv.

Any sign of back, shoulder or neck trouble I’ll search for trigger points with a tennis ball against the wall (in a sock, so I can hold onto it and stop it dropping) or with my Body Back Buddy.

There are also great websites like this one that gives you a little idea where to look when something is wrong - and it isn’t always where you might think

https://www.painscience.com/articles/sp ... #all_spots

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Re: Self Myofascial Release - How Do You Add It?

Post by Bram » Wed Jun 03, 2020 3:15 am

Thanks for the responses!

Luke that link is exactly the kind of thing I was hoping someone would share when I posted, great resource!
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Re: Self Myofascial Release - How Do You Add It?

Post by aussie luke » Wed Jun 03, 2020 3:13 pm

Bram wrote:
Wed Jun 03, 2020 3:15 am
Thanks for the responses!

Luke that link is exactly the kind of thing I was hoping someone would share when I posted, great resource!

Hope you find it useful. It’s honestly saved me many times. Literally google “x pain trigger points”.

Have used trigger point and SMR work to fix thoracic outlet syndrome, golfers elbow, runners knee, shin splints, lower back pain, shoulder/rotator cuff injuries, headaches...

My favourite spot though, which seems to work for just about anything shoulder-related, works best with a tennis ball against the wall, standing semi-side-on to the wall, with your arm and hand at 90 degrees and palm up as if you were holding a bowl of soup. Also can reach it with your other fingertips or a theracane etc but it almost feels like a ball of hard muscle behind and below the armpit.

When you find it you’ll know, and even if you don’t have an injury, your whole shoulder will just feel ‘better’...

I’ve tried to mark it on this diagram in red. Terres minor, I believe. Enjoy.
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Re: Self Myofascial Release - How Do You Add It?

Post by Really Big Strong Guy » Wed Jun 03, 2020 3:17 pm

I do an entire body SMR routine upon rising every morning. I have a hyperice vibrating roller I use for this. I start on my back, then work upper back, then shoulders, then legs, etc. I then do my yoga routine.

If I am having any special areas that need attention or are tight, I use the hyperice softball vibrating roller and my homemade percussion massager - took a Bosch reciprocating saw and took off the armature and put on a chair leg cover - that's wicked powerful. I use those as needed if something is tight or feels strained. Really loosens up the tissue and fascia.

I alternate between upper body and lower body. I have yoga routines that specific to both. But I do the hyperice vibrating roller before I begin the training session, whatever it is.
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Re: Self Myofascial Release - How Do You Add It?

Post by aussie luke » Wed Jun 03, 2020 3:18 pm

Also, I purchased my ‘Body Back Buddy’ from a local specialist myofacial release clinic.

When I bought it the guy told me their method of releasing trigger points is to apply pressure much more gently than you’d think, but for a long time 60-90 seconds.

I tend to prefer a bit more pressure for 20-30 seconds and breathe through it as you would breathe into a stretch.

Try both and everything in between to see what works for you.

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Re: Self Myofascial Release - How Do You Add It?

Post by Bram » Thu Jun 04, 2020 5:36 pm

I have a body back buddy that I left at the gym I worked at a few months ago when they shut down, haha I had forgotten about that, should go pick it up when they re-open.

RBSR if you're up for it I'd like to hear more in-depth the way you approach it (specific spots, duration or reps, order, etc.). No worries if not and thanks for your response :)
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Re: Self Myofascial Release - How Do You Add It?

Post by Bram » Thu Jun 04, 2020 5:37 pm

And Luke, I hit the teres minor pretty regularly when surfing, definitely gets stressed out. Good one to focus on!
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