There wouldn’t be many people who do not experience tight, sore muscles and pain in joints such as knees and hips. It’s a frustrating thing to experience for those that are trying so hard to stay active and train regularly.
We’re big believers here at Rubix to utilise therapies such as myofascial release and trigger point therapy. Similar to being hands on like a stretch or massage therapist, we encourage clients (and ourselves) to use small equipment such as foam rollers and trigger balls along with specific stretches to ultimately release sore spots. When our muscles become tight, the fascia around them becomes thick for protection and over time can form adhesions, ‘sore spots’, restricted movement and injury.
If we can ideally loosen up the muscle, free up the fascia and trigger points, we will move more effectively and improve performance.
- Maintain good form while foam rolling e.g. don’t twist you back or strain your shoulders trying to roll your quad.
- Avoid rolling or triggering directly on the point of intense pain, but rather work above or below it and gradually work towards it as the tension alleviates.
- Be slow and deliberate with the rolling/triggering pointing
- Be gentle at first, maybe take half your weight. Don’t spend too long on one spot. Work 10-20sec on one spot to avoid overdoing it and irritating further.
Foam rolling and trigger ball therapy, when done consistently and correctly, can have a profound effect on recovery and performance. Seek professional guidance if you’re unsure. We’d love to help and have products available for purchase in studio.
Look out for next month’s blog on the benefits of cupping!