Recently crying time poor and winging how much my sore body would love a massage. 

 I have taken it upon myself to self medicate with the foam roller.

Self-myofascial release is a fancy term for self-massage to release muscle tightness or trigger points. This method can be performed with a foam roller and applying pressure to specific points on your body I have been able to aid the recovery of muscles. By doing this it means your muscles return to healthy composition and ready to perform at a moment’s notice

The first step is to identifying your trigger points or also known as specific “knots” that form in muscles.  They are unique and can be identified because they will refer pain. Pain referral, can most easily be described as the pain felt when pressure is applied to one area of the body, but the pain is felt or radiated in another area.

To foam roll properly, apply moderate pressure to a specific muscle or muscle group using the roller and your bodyweight. You should roll slowly. When you find areas that are tight or painful, pause for several seconds and relax as much as possible.You should slowly start to feel the muscle releasing, and after 5-30 seconds the discomfort or pain should lessen. Remember it maybe uncomfortable but, not unbearable.

By doing this particularly on my ITB (outside of your thigh) I found my mobility slowly returning. Give it ago, remember your personal trainer should be able to guide you through some exercises specific to your needs.

For more information on exercises and instructions I also found this article very helpful.

10 Self-Myofascial Release Exercises for Runners

Kate xx