Self Myofascial Release for Runners (lower body trigger points)

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Self Myofascial Release (SMR) is a safe and very effective hands-on technique that involves applying gentle sustained pressure into the Myofascial connective tissue restrictions to eliminate pain and tension and restore motion in the body.  

By manipulating the myofascia, physical and energetic constrictions are released, opening areas that may feel stuck or resistant to change. The fact that SMR increases blood flow, reduces muscle soreness, encourages movements of your lymphatic system and helps maintain the normal function of your muscles it’s hard to think of reasons why you shouldn’t be doing this regularly.

Not sure how to get started with SMR well here are some quick tips for you.

1. It’s best to do it post workout. Research is showing that there is not much benefits to rolling out before workout.

2. Don’t spend too much time on one area. Yes, there may be tension that it is does release but you are much better off spending shorter periods of time than one long session.

3. Use the tools you have available. A tennis ball or a the corner of a wall are very handy.

4. When you work on releasing the tension find the trigger point and wait for it to melt.

5. It should take 30-60s to feel a melting sensation. If you don’t feel it in move away from the area and come back later.

6. Lastly, apply a slow even pressure. No pain no gain rings true here but be kind to yourself. It’s not about breaking down the adhesion that it brings tears to your eyes.

Take your time and listen to your body. SMR allows to you to connect to your body in ways you never thought possible.

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