How To: Melt Away Muscle-Pain Post-Working Out

The new way to better health and fitness post-workout.

Roll with it. 

Foam rolling isn’t exactly news in the fitness world, but rolling to improve everything from your workout performance to your workplace productivity is causing a stir among wellbeing experts.

What exactly is a ‘fascia’?

And why might it need some serious TLC, post-workout?

Your fascia, (no, not a word we made up, nor is it one to be confused with ‘phalange’), is a network of connective tissues that support the body at many levels ­– a soft skeleton of sorts.

It has elastic and plastic properties (i.e. can stretch and move), and it will change position to support your body. 

It allows muscles to move freely alongside other structures and reduces friction, and therefore if the fascia is restricted, then muscle contraction is automatically restricted.

Myofascial Release

Foam rolling is a fantastic way of working through post-workout stiffness or to releasing the restrictions around muscle groups that may result from not moving as regularly as we should. 

The hips, due to the amount of time we spend sitting, are one of the most common areas for facial build-up and tightness, causing both back and hamstring tightness

Softly, Softly 

Because the fascia is three-dimensional - running not just around the muscles but also through it – stretching cannot penetrate your muscle to reach tight fascia. And most people think that the harder the foam roller the better, but the fascia release is better actually with a softer pressure. 

The more supple and malleable the tissues, the less tense and injury-prone we tend to be. So, try rolling with a soft foam roller, (or on a golf or tennis ball too), to keep your body working at its optimum level and to ensure your fascia is fighting fit. 

The three essential points we use to teach foam rolling/recovery techniques are:

1.

POSITION AND PRESSURE​: Applying appropriate pressure to the tissues in the best position.

2.

BREATHE: Abdominal breathing via the nose, lengthening the exhale. 

3.

MOVE: ​Adapting tissue length on top of the pressure.

Read More: This Highstreet Store Is Where I Buy All My Gym Gear On A Budget

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