Workout recovery plan can involve Myofascial release by applying of pressure to a trigger point on the body to remove pain and restore correct muscle and fascia function.Trigger points are painful areas where trauma and muscle strain have created damage to the soft tissue component of the connective tissue, which provides support and protection for the muscle and most other body structures. This damage can result in knotted areas of muscle.
It is possible to use myofascial release methods to lessen pain and improve performance and flexibility when working out. By incorporating a foam roller into a warm up or cool down routine and performing specific exercises designed to find trigger points, the individual can then use pressure on these points and release them. By doing this before a workout, posture is improved and performance is enhanced, by improving muscle flexibility and joint function.
Myofascial Release is an Effective Post-Workout Recovery Plan
Using myofascial release as a post-workout recovery is ideal for relieving post-exercise stiffness, easing off any muscle tenderness that could become a trigger point if left untreated and generally loosening off the body. It can help speed up recovery after exercise. Using a foam roller and focusing on all major muscles, pressure is applied to any point of pain found when rolling, then maintained until the pain has diminished by about 75%.
Other Areas for Your Workout Recovery Plan
The main areas concerned include the neck, lower and upper back, iliotibial area, hips, rhomboids and middle back. These are all areas that can be affected by poor posture and strain. But any painful area, as long as it isn’t too bony, can be rolled to create myofascial release. The head of the hip and the side of the knee are two areas to avoid. If a roller isn’t available then tennis balls, insulated PVC pipe or anything that can be padded for comfort, but still create pressure when rolled, will be ideal.
For effective and safe rolling it is advisable to consult a professional to ensure the recovery routine is being carried out correctly. Correct posture has to be maintained throughout the rolling exercises to prevent inadvertent injury.
If possible, a post workout recovery of myofascial release massage with a physical therapist can be useful in pinpointing pressure areas, resolving them and also discussing adaptations to the main workout to avoid future injury.
Recovery benefits from myofascial release are the ability to work on soft tissue areas that cannot be managed easily by stretching. By releasing tension within muscles and soft tissues, an athlete can regain a full range of motion allowing them to train or compete without compromising natural movement and disrupting a training program. This will ultimately allow them to train without muscle tension or any further muscle imbalances and massively reduce the risk of being susceptible to injury.