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Self Myofascial Release – Muscle Knots


Question

I have begun to perform self myofascial release with a few of my clients, and I had a question. The "knots" that I discover in tight areas tend to move around a little when I apply pressure (for 20-30 seconds). Should I attempt to "chase" the trigger point by adjust the roller slightly, or just maintain pressure? I do not want to exacerbate any tightness.

Answer

This question is slightly vague, but let me see if I can help. Firstly, the knots or adhesions the clients are feeling will actually be releasing after the 20-30 second time frame, then a secondary area comes into the equation. For example, to release the psoas posteriorly with a client laying in the supine position on the floor on a roller, you have to get through alot of layers of various muscles and fascia. Erector spinae, thoracolumbar fascia, quadratus lumborum and multifidus are some of the muscles that will be triggered prior to the psoas becoming the major focus, so what might appear to be the "knot or tight spot" may only be the tip of the iceberg. There is more than likely, due to muscle imbalance in that area, going to be more than one muscle or group of muscles affected.

It is important for us to understand the roller is a tool that will identify muscle tension in an area it is being used. The form of identification could come as a "sore/tight spot". The roller will only enhance the release of such tension allowing the correct muscle length tension to return, especially if we follow up with the correct flexibility procedure for that muscle group. The more we can show our clients that the roller only indicates problem areas and then releases them, the more quickly they will achieve their pain free quality of life!

As far as chasing the "spots", the more the client frequents the roller the less of these spots there are going to be. If you go about making the client aware of breathing correctly and concentrating on relaxing they will get full benefit of this process. Hope this has helped!