But if you want to get the most out of your myofascial release, you can match the ball to the muscle group you want to target. You can use whatever old sports ball you have handy. You can use a soft squash ball or spiky massage ball. What type of ball is best for self-massage?Ĭredit: Getty Images / TinaFields / Pro-Tec Athletics “If we properly care for our bodies now, we can avoid the need for invasive and painful surgeries in the future,” he says. Rolling out tight and sore spots regularly can help prevent further issues down the road, according to Oak Park, Illinois physical therapist Peter Allan Schmitt. If relief from myofascial pain isn't enough of an incentive, consider the long-term benefits. Myofascial release will actually loosen up the knot and reset the tissue.” “The difference between myofascial release and stretching is like when you have a knot in a rope-if you stretch the rope the knot will just get tighter, which you don’t want. “Myofascial pain frequently comes from what I call ‘pattern overload’ or when you repeat a pattern of activity or exercise over and over again, and the pain occurs when the connection between the muscle and the fascia becomes disrupted,” says Tom Kirsch, a sports physical therapist based in Texas. Myofascial release helps reduce pain by easing tension and tightness in "trigger points," which are more commonly called knots. The end goal of a good massage is to trigger those tight myofascial tissues to release. Although various specialized massage balls abound, you can get great results from using balls you probably already have lying around your house, such as tennis balls, lacrosse balls, golf balls, baseballs, or squash balls. Simply put, you use a ball as a tool to self-massage tight spots in your muscles and release the myofascia. A ball can help release tension in your shoulders.
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