At Strive Personal Training Studios, San Diego’s ultimate personal training studio, we take a holistic approach to fitness. The results in the mirror are important, of course; but we also want to improve the overall functioning of your body and the integrity of your muscles and joints. Whether you are doing fitness classes, working out with a personal trainer, or running on the beautiful San Diego beaches, there is always the risk of injury or muscle strain. At Strive, we always aim to minimize this risk by implementing safe training techniques, focusing on proper form, and taking preventative measures.
Effective workouts aren’t just about the weight you lift and the miles you run. A key component of any workout regimen that most people forget about is stretching and self myofascial release. Self myofascial release is a simple technique that can be used to alleviate trigger points, the areas of your muscle that feel tight and are painful when pressure is applied (i.e. knots). Anyone from an athlete to a first-time exerciser can benefit from the use of a foam roll. By using a foam roll (available at Strive!), you can alleviate these trigger points and prevent muscle and tendon tears.
Self myofascial release is especially important for athletes who want to improve sports performance, speed, agility, and flexibility. Most athletes focus on putting themselves through excruciating workouts; however, stretching and foam rolling are just as important so that their muscles can properly rebuild and repair themselves.
Here are a few simple self myofascial release exercises for various muscle groups:
1. Lay face down on mat, extend right leg, and place foam roll under inner thigh.
2. Gently apply pressure to region by rolling length of inner thigh along foam roll.
3. If a tender point is located, stop rolling, and rest on the tender point until pain decreases
*Repeat on left leg
Iliotibial (IT) Band
1. Position yourself on your right side lying on foam roll.
2. Bottom leg is raised slightly off floor.
3. Maintain head in neutral position with ears aligned with shoulders.
4. Roll just below hip joint down the outside thigh to the knee. This may be painful so go slow!
5. If a tender point is located, stop rolling, and rest on the tender point until pain decreases.
*Repeat on left side*
Try some of these exercises after your next training session!
*Please exercise caution when performing these techniques. Ask your personal trainer, or other staff member at Strive, for additional guidance.*