Self Myofascial Release : Stretch & Massage Supports Health & Growth

Myofascial Release is a term used to describe a type of soft tissue therapy (muscle) that can help to relieve impingements, stiffness and aches caused by training, stress or poor posture, which in turn relieves skeletal and neural pathways, as well as improving circulation and lymphatic drainage.

Usually you’d need to fork out 20 or 30 quid for a full body massage in order to penetrate the deep tissue and liberate some of the tightness and tension in your muscles and related anatomy; however with some well conducted stretches, a foam roller and maybe a tennis ball or golf ball, you can have a go at relieving some trigger points and spasms, as well as softening the muscles yourself.

Basically find tight or knotted areas in your myofascial tissue (deep muscle tissue) and apply some gentle pressure. Foam rollers etc allow you to use your body weight to apply adequate force which effectively irons out the lumps and bumps. If you can isolate a tight area or knot then lean on it with the roller, thus applying a constant force, until you notice the muscle releasing. Once this occurs you should gently massage the area and drink plenty of fluid because of the toxins and stress hormones released during myofascial manipulation.

NOTE: In extreme cases, excessive massage and manipulation can cause embolisms if a bruise, blood clot or varicose vein is damaged, so take care when massaging, particularly with the elderly population.

About the Author

Job Role Qualified Dietitian and Sports Nutritionist Qualifications BSc (Hons) Sports Science | BSc (Hons) Dietetics Tom has always participated in sport both recreationally and competitively which led to an unquenchable thirst for information on anything health, nutrition and fitness. After leaving school Tom went on to play for a football academy during which time he studied Sport and Exercise Science. From here he went on to study a BSc (Hons) Sport Science at UEA followed by his second BSc (Hons) degree, this time at the University of Hertfordshire studying Dietetics. Tom has worked in the fitness, educational and clinical nutrition industry starting out at David Lloyd Health and Leisure Clubs. He then went on to work as a Dietitian (RD) in the NHS, during which time he conducted clinics for healthy eating, weight loss and weight gain, as well as specialised consultations on Diabetes, IBS and Coeliac disease to name a few. He has vast amounts of experience at devising diet plans and supplement regimens, as well as working in the community with schools and competitive athletes. As Head Nutritionist and Supplement expert at Discount Supplements Tom is here to provide current and evidence based health and nutrition information to help you reach your health and fitness goals!
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