Many of us have experienced muscle soreness after an intensive workout. This typically results from trigger points or knots developing within our muscles, leading to discomfort.
Fascia is a three-dimensional web of connective tissue that wraps everything from your muscles and skin to internal organs and bones. Self-myofascial release involves massaging fascia using tools such as foam rollers or massage balls for self-myofascial release.
Improved Muscle Tone
One of the many advantages of squash is that it helps burn calories quickly, helping your body remain fit. But more than this, squash also strengthens muscles to increase flexibility and movement efficiency – two qualities fitness professionals often recommend as part of a comprehensive workout regime.
An effective way to get more from your squash practice is using self-myofascial release (SMR) tools regularly. SMR is a form of self-massage which uses foam rollers, lacrosse balls and tennis balls as tools of self massage; SMR helps ease muscle tension, enhance flexibility and performance – even helping prevent injuries by relaxing tight muscles more quickly with dynamic and static stretching exercises both pre and post exercise.
SMR can help relieve the nagging, dull and aching pain caused by myofascial trigger points (also referred to as knots). Myofascial trigger points may develop due to acute muscle stress or repetitive strain over time and result in poor circulation and reduced range of motion, eventually leading to poor health and reduced quality of life.
Regular SMR on problem areas will help flush out trigger points and loosen any stagnant blood flow, allowing fresh blood to reach affected areas faster and speeding recovery, so that you can return to your workout with greater energy and range of motion.
Studies have demonstrated the efficacy of SMR as a preventative and treatment strategy against DOMS (delayed onset muscle soreness) or myofascial pain syndrome, commonly referred to as fibromyalgia. Regular, structured practice of SMR when combined with dynamic and static stretching warmup/cooldown routines before/after exercise has significantly reduced stiffness, fatigue and pain intensity from these conditions.
Keep in mind, however, that while self-myofascial release techniques can be learned through online videos alone, this doesn’t replace professional Myofascial Release Therapy where we are able to work at a deeper level to treat more complex injuries or conditions such as frozen shoulder or hip joint problems. Furthermore, feedback from your therapist is necessary in order to properly and safely conduct exercises; otherwise pushing too hard could result in injury.
Increased Range of Motion
When discussing muscle and bone health, a component known as fascia often gets left out of consideration. Employing self-myofascial release into your workout and recovery routine is one way to ensure its wellbeing as well as increase range of motion (ROM).
Fascia is a tough connective tissue found throughout your body that links and supports most organs and muscles, covering muscles, blood vessels, nerves and even cells. When tight, fascia can create pain in muscles by exerting pressure on joints that restrict movement or cause soreness; when massage or other means loosen fascia it relieves tension in myofascial knots known as myofascial trigger points to ease this soreness and alleviate pain.
Studies have demonstrated the power of foam rollers or roller massagers to substantially increase range-of-motion (ROM) in knees, hips and shoulders. One research paper concluded that two minutes of foam rolling enhanced quadriceps ROM to an equivalent degree as static stretching; thus leading to improved flexibility and performance during workouts while not disturbing your normal motion patterns.
Self-myofascial release can also help alleviate lactic acid pain, also known as delayed onset muscle soreness. This discomfort stems from an accumulation of lactic acid buildup after exercise that leads to heavy, fatigued feeling following an intensive squash session or run, with foam rolling helping alleviate it by breaking up this buildup of lactic acid and thus alleviating discomfort. Foam rolling helps you move more freely by breaking up this buildup of lactic acid and relieving discomfort more effectively than traditional foam rolling alone.
Self-myofascial release should be used prior to exercise to increase blood flow and relax muscles, but you can use this technique anytime tightness arises – including after workouts as part of recovery efforts. Ideally, try practicing this technique daily so as to maximize its effects.
Reduced Stress
Squash is an exciting, social, and fast-moving game that provides an excellent cardiovascular workout. This sport can be played either by two (singles) or four people (doubles), using an indoor racquet sport featuring small hollow rubber balls paired with long handled strung rackets; initially known as rackets at prisons worldwide before students at England’s Harrow school started replacing its hard racquet ball with one that travels more slowly – hence becoming known as squash today.
Fascia is an interconnective tissue found throughout the body that holds together most organs while covering muscles, blood vessels, nerves and even cells. When fascia tightens up it puts strain on muscles and joints which causes pain. By using self-myofascial release self-myofascial release breaks up knots in tension restoring normal muscle function while decreasing lactic acid build-up after exercise reducing soreness, stiffness or pain in muscle or joint areas.
Self-myofascial release involves using a foam roller or other tool to massage the myofascial tissues of the body. While there are specialized tools available, you don’t need to invest heavily; balls such as tennis, golf, lacrosse and baseball balls could suffice as the goal is simply massaging this area so as to cause any tight myofascial spots, commonly referred to as “knots,” to untie.
Self-myofascial release not only reduces pain and increases mobility, but it also enhances circulation. This enables more oxygen and nutrients to reach muscle cells quickly after exertion – speeding recovery time following strenuous workouts – while simultaneously decreasing delayed-onset muscle soreness (DOMS). As such, self-myofascial release serves as an excellent pre-workout strategy that can help athletes reach optimal performance levels.