Trigger point self-myofascial release with a lacrosse ball is a game-changer.
By applying targeted pressure to specific areas of your body, this simple yet effective tool can work wonders in releasing tension, alleviating pain, and enhancing your overall well-being.
The Lacrosse Ball: A Love-Hate Relationship
The humble lacrosse ball, beloved by athletes, weekend warriors, and office dwellers alike, is one key to unlocking a world of relief and muscle rejuvenation.
It might not quite be a personal tissue therapist, but self-myofascial release with a lacrosse ball a huge helper. Although we admit, the first encounter might not be a walk in the park.
You might wince, pout, or even groan as you roll out those knots. But here’s the catch – stick with it, and you’ll feel so much better as you incorporate self-myofascial release into your routine.
But First, Let’s Talk Fascia
Fascia, the often-overlooked thin layer of connective tissue that envelopes your muscles and organs, plays a vital role in your body’s mobility and overall comfort.
When fascia gets tight and disorderly, it can lead to pain and restricted movement.
So, what’s the secret to unlocking its potential? You guessed it – trigger point release.
The Magic of Trigger Points
A “trigger point” is that stubborn muscle knot or sensitive area that sends signals the moment you touch it.
It’s the kind of discomfort you can’t ignore.
Take a deep breath, in through your nose, out through your mouth, as you work through these trigger points.
What’s happening is that the muscle is already in a state of tension. When you apply pressure, it’s like a friendly battle with your muscles, leading them to fatigue and eventually, release.
And like magic, the pain gradually dissipates, often in a matter of seconds to a couple of minutes.
The Path to Improvement
The perks of self-myofascial release with a lacrosse ball include;
- Improvement in tissue pliability
- Enhanced range of motion
- Better blood circulation and lymphatic return
- Improved awareness of muscle tension
We admit, your first encounter with a lacrosse ball may not be love at first roll. It takes time to appreciate the benefits.
But, akin to a stretching routine, once you make it a part of your regular regimen, you’ll start to see results and, believe it or not, you might even enjoy it.
General Tips
- Self Myo-Fascial Release with a LAX Ball Process – For any spot, the general sequence is:
- Explore – roll around the target area to explore how the tissue feels and find knots or tight areas
- Identify – Identify 1 – 3 spots to focus on.
- Melt– Sit on the tense spots, applying enough pressure to be slightly uncomfortable but not painful. (If you go too hard your body might tense up to protect itself) You are looking for the muscle to relax and let the lax ball “melt” into the tissue. Picture an ice cube melting on a hot sidewalk.
- Breathe – Stay on those tight spots for 5- 8 slow, diaphragmatic breaths.
- A word of caution – always practice safe rolling. Avoid applying pressure to bones or joints; focus on your muscles.
- If you experience excessive pain, ease up on the pressure.
Positive effects from rolling take time, so don’t expect instant results. And remember to stay hydrated; a well-hydrated body is a happy body.
Let’s Get Rolling: Lower Leg
Remember that areas of your body are connected by fascia and work together. So, in general you want to target not just your intended area, but those both above and below.
Foot
Plantar fascia
Balance and posture start from the ground up. The complex web of joints and ligaments in your feet acts as your body’s shock absorber, and stiffness in your feet can lead to discomfort further up the body.
To release excess tension in your feet, follow these steps:
- Place the lacrosse ball under the arch of your foot. (start seated and you can progress to standing for more pressure)
- Explore entire bottom of your foots soft tissues.
- Identify the tightest spot.
- Melt the tight spots, focusing on areas with higher tension. Say on for 5-8 breaths.
Calves
Gastrocnemius, Soleus
Tight calf muscles can lead to pain in the calves, back of the knee, and the instep of your foot.
To alleviate calf discomfort:
- Sit on the floor with your leg extended and the ball above your Achilles tendon.
- Explore entire area of your calves soft tissues. Be sure to roll with the toes up, turned out a bit, and turned in to get different tissues.
- Identify the tightest spots.
- Melt the tight spots, focusing on areas with higher tension. Say on for 5-8 breaths
To reduce pressure on specific points, you can dial the pressure down with a foam roller for a while.
Shins
Outside Front: Anterior Tibialis, Peroneals, Inside Back: Posterior Tibialis
Don’t forget to give your shins some care to balance your lower leg. These muscles affect the ankle, and foot downstream and the knee upstream.
- For the anterior tibialis you can either just push the ball in for pressure or kneel and place the ball on the floor.
- Place the ball along the shins on the outside of one shin and roll, applying pressure to tight spots.
- The same thing can be done for the inside muscles behind the shin.
- Be sure to hold for 5-8 breaths on those tight spots and add in some foot motion.
The Power of Self-Myofascial Release with a Lacrosse Ball
Incorporating self-myofascial release into your routine with a lacrosse ball can be a game-changer for your overall well-being.
While it might not be love at first roll, the benefits are undeniable.
By targeting specific areas of your body and working through trigger points, you can alleviate pain, release tension, and improve your flexibility.
So, don’t shy away from that initial discomfort; instead, embrace the “hurt-so-good” practice and make it a regular part of your self-care.
Your body will thank you for it.