Regular self-applied deep tissue work and/or bodywork (by a neuromuscular therapist, active release therapist, sports massage therapist, chiropractor/osteopath, or Rolfer) is a must for all athletes.
Self-myofascial release using massage balls and rollers, in conjunction with 45 min functional resistance training workouts, low intensity daily movement and occasional sprinting, is the best way to improve performance, correct musculoskeletal problems and restore general health. It is far more effective than masking pain with pharmaceuticals, or temporary fixes from joint-manipulation.
For further information on soft tissue treatments click.
For FIL Bodywork click, for further practitioners and types of bodywork click.
Normal post-training related soft tissue issues include:
Metabolic Waste » Muscular stiffness from the accumulation workout generated lactic acid (a metabolic waste product), produced during activity powered by the anaerobic energy system. Regular such build-ups, lead to a raising of the anaerobic threshold. Lactic levels however generally return to normal 30-60 min post exercise.
Micro-tears » within the muscle, which stimulates to muscle development.
Delayed Onset Of Muscular Soreness (DOMS) » is the pain, stiffness and raised temperature experienced 24-72 hours after intensive exercise (particularly post eccentric loading - following plyometrics, or after lowering weights). There is still debate concerning the physiological reason for this inflammation, but needless to say the the inflammation indicates the body is repairing damage an the accompanying stimulation of local pain receptors suggests "active resting" may even be contra-indicated while the repair process proceeds. The body for reasons unknown does become accustomed to regular such training.
Scar Tissue » Nothing to do with Anthony Keidis. The accumulation of scar tissue within the muscle tissue. The body lays down this tissue as an emergency patch, it reduces the muscle elasticity and prevents it distributing stress appropriately.
Neuromuscular Trigger Points » Shortened muscle fibres. These prolonged muscle contractures are a self-protection mechanism. The contractions may impinge on neighbouring nerves, causing secondary trigger points elsewhere along the nerve. The prolonged contraction result in oxygen starvation of the fibre which is experienced as pain. The pain is often on felt when the area is stressed through movement or direct pressure. Neighbouring muscles are often recruited to reduce pain evoking moments which leads to further triggers points.
Adhesions » Muscle, connective tissue and nerve adhesions, caused by fascial secretions gluing structures together, which ordinarily would slide over one another during movement.
Fibrotic Tissue » Heavy overly-repetitive stress may force the body to increase it's efficiency, by replacing the energy consuming muscle tissue with fibrotic tissue. Essentially contractile muscle tissue is replaced by a ropey fibrous connective tissue.
Proprioceptive training » flexibility re-education (i.e. teaching your nervous system to reprogram the stretch-reflex, to allow a certain movement) through joint ROM rehearsal.
Pre-exercise stretching has now been replaced by Movement Prep. Developmental stretching - much of the secret behind flexibility lies in reprogramming the nervous system to allow new movements as being safe positions for the joints, rather than structurally altering tissue through stretching. Former Russian special forces trainer, respected exercise physiologist, and entrepreneur, Pavel Tsatsouline is best known for his popularization and commercialization of neurological based stretching (Proprioceptive Neuromuscular Facilitation / Muscle Energy Technique) & kettelbell training in the US.
Taping along the length of a muscle to increase proprioception via mechanoreceptor stimulation in the skin. Basically increasing neuromuscular control in the area. You can also tape to prevent motion by placing the tape at maximum tension.
Similar (although deeper) to the use of Gua Sha in Traditional Chinese Medicine , in which a soup spoon, coin, or slice of water buffalo horn is used to break up adhesions and scar tissue.
All treatments induce the body's inflammatory response, with gua sha also involving a realignment of the body's "chi" as well.
Self-Myofascial Release (SMR) is a fantastic tool for any athlete who cannot afford regular bodywork. It is also brilliant for tissue maintenance in the general population. Both connective and muscle tissue can be addressed. SMR is achieved by using your own bodyweight to apply pressure into specific areas of tissue. Body positioning and limb placement are used to vary pressure intensity. It can be done with nothing but a hard, flat surface, but it helps to use tools such as foam rollers and massage balls to get into hard to reach areas of tissue.
Trigger point balls are best for back muscles & fascia. Note spikes prevent the ball slipping away - not related to pressure (Pictured: Togu Massage Ball).
Progress to harder rollers which penetrate deep into the muscle belly & fascia. Use a foam roller, initially to stimulate the bodies natural pain killers (endorphins), whilst weaning yourself onto the harder roller (Pictured: Quadballer).
These tools are readily available nowadays, but you can find some in the fitinLondon Shop, or via our list of suppliers.
To consult our Alternative Medicine category for other treatment forms (click).
This twist on traditional yoga is excellent for fascial & muscle tissue maintenance work. The reason for its effectiveness in addressing fascial issues in particular, lies in the temperature and humdity at which the yoga poses are performed. In combination with the tension caused by the poses in the connective tissue, the fascia becomes pliable, potentially both at a structural and neurological level. A "window" is thus created for adhesion removal and corrective reshaping/re-alignments.
Flexibility is also addressed through proprioceptive re-education.
It is also challenging, and is thus enjoyed by male athletes.
Further information on Bikram Yoga click here, or watch an interview featuring Bikram.
The session consists of 26 specially sequenced traditional poses + 2 breathing exercises.
Each pose is done twice for a total 90 min @ 40C /105F + 40% humidity.
Further information on Bikram Yoga click here, or watch an interview featuring Bikram.
Ginastica Natural
Based on Brazillian Jiu-Jitsu ground work and natural improvised movements, Alvaro Romano's creation is another fantastic option to indirectly release fascia, as well as improve strength, flexibilty and general proprioception.
Ginastica Naturale by fighter Fabio Gurgel (trained by Alvaro)
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