After intense workout or targeting a new muscle group, feeling muscle soreness is pretty common. It usually happens after 12 to 24 hours of physical activity and goes away on its own as the muscles heal. To get quicker relief you can consume protein-packed foods like protein bars, shakes, lentil soup, etc., or you can do myofascial release, a therapy that is useful in treating skeletal muscle immobility, that we will discuss in detail below. So, read on to understand more about this technique and learn to do self-myofascial release.
What Is Self-Myofascial Release (SMR)?
Self-Myofascial Release (SMR) therapy releases muscle tightness and reduces soreness with the help of pressurized massage on the connective tissues surrounding muscles. It is proven to improve blood flow, promote flexibility, and minimize stiffness. Tools used for SMR are foam rollers, massage balls, and massage sticks.
Check the next section to learn more about tips on how you can do it yourself without anybody’s assistance.
How to Do Self-Myofascial Release?
Here are the general guidelines on how to use a self-myofascial release massage for different body parts:
1. Quads (the front part of thigh)
- Lay down with the foam rollers placed under Lie face down with the foam roller under your thighs.
- Roll your body so that the quads receive the massage (from your hip to just above your knee).
- Shift your body weight to manage the pressure.
2. Hamstrings (back part of thigh)
- Sit on the floor with your legs stretched out. Now place the roller under your thighs.
- Balance your body weight and roll your glutes along the roller to target hamstrings. Achiever more pressure and eat of movement by putting one leg over the other.
3. Glutes (the butt)
- Sit on the foam roller and with one ankle crossed over the knee of the opposite leg.
- Roll gentle in small circular motions.
- Do it once at a time for more benefits.
4. Upper Back (shoulders & spine)
- Lie on your back with the roller placed under your upper back.
- Roll from the base of your neck to the middle of your back.
- Keep your neck relaxed; don’t roll directly on the spine.
5. Calves (lower leg)
- Sit with your legs extended, roller under your calves.
- Roll from the ankles to just below the knees.
- You can increase the pressure by putting one leg over the other
6. Arms & Shoulders
- Use a massage ball or stick for precision.
- Roll slowly over tight spots, especially around the triceps and shoulders.
Smart Tips for the Best SMR Results
Remember to follow these tips when doing myofascial release on your own for better relief:
- Only apply moderate pressure. Going too hard does not guarantee quicker tension relief.
- Roll the rolling tool slowly to allow it to work on the sore spots.
- Breathe in and relax your whole body while enjoying your SMR.
- Avoid slipping risk by doing SMR on carpeted floor so that the roller can gain some traction on the ground.
Muscle soreness can also benefit from a protein-rich diet such as eggs, quinoa, oats, chickpeas, chicken, etc. if you’re a dedicated gym-goer, you can check the energy bars, oats, and peanut butter price to stock up with ready-to-eat. Make sure to pair the massage therapy with a nutrient-rich diet for an overall health improvement.
Final Thoughts
SMR is a great therapy for reducing muscle tension and releasing tightness in the fascial muscles. You can do it at home with the help of a roller or massage ball for different body parts. Do it consistently and with gentle pressure for better and faster results.
