| The back of the neck, shoulders, low back, hip(s), | | | | persistent and consistent you will begin to see |
| knees, ankles and heels. What do they have in | | | | results. |
| common? They are the places on our bodies that | | | | Something else to consider once you've relaxed |
| most often have aches or pains. A common | | | | knotted muscles are the things you do throughout |
| source of pain can be muscle tightness brought | | | | your day that might have caused your pain in the |
| on by overuse, or in some cases under use. | | | | first place. Unless you change those movement |
| Things like driving, working at a computer, | | | | patterns, muscle pain will continue to harass you. |
| standing in line, sleeping on your side or any | | | | The easiest thing you can do is give yourself |
| number of everyday activities can create the | | | | frequent breaks from things like working at a |
| conditions for tight muscles. The affected areas | | | | computer, carrying a bag/backpack a certain |
| typically develop "knots" that can alter a muscles | | | | way, or doing a particular exercise for weeks or |
| optimal length and disrupt how you normally | | | | months on end. |
| move. When this happens, everyday movements | | | | Instructions for foam rolling are as follows: |
| can become labored and painful. The "knots" must | | | | • Roll slowly (1" per second) over muscles. |
| be released so that muscles can relax and return | | | | • Do not roll on joints. |
| to their normal functioning length. | | | | • If you find a tender area or "knot" hold for |
| One possible answer to your prayers could be a | | | | 20-30 seconds or until tenderness subsides by |
| simple foam roller. This unassuming device is used | | | | 50%, then move on. |
| to perform a flexibility technique called | | | | • Take deep breaths while holding on a "knot" |
| self-myofascial release or foam rolling. Simply put, | | | | and let yourself relax. |
| you use it to relax tight muscles andfeel better. | | | | • If the "knot" is too intense move on and |
| Self-myofascial release works by applying | | | | come back to it later. |
| pressure to muscles with a foam roller. A | | | | • Self-myofascial release may be performed |
| mechanism in your muscles senses the pressure. | | | | daily. |
| Your body then sends a signal back to the | | | | Use of this technique is not recommended for |
| knotted muscle telling it to relax. Some muscles | | | | diabetic individuals who have lost the protective |
| will relax immediately, while others will need | | | | sensation in the lower limbs. It is also not |
| repeated treatment. Bear in mind that the | | | | suggested for anyone during pregnancy or who |
| tenderness experienced when putting pressure on | | | | has hypertension, coronary heart disease, |
| knotted muscles can be mild to severe. Do not let | | | | intermittent claudication/peripheral arterial disease, |
| this be a deterrent to potentially liberating yourself | | | | and osteoporosis. |
| from "learn to live with it" pain. If you are | | | | |