The Single Best Strategy To Use For Workout flexibility

How is self-massage related to both and why can the combination help athletes avoid injuries and even improve performance?
10 minutes of self-massage can prevent you from injuries and improve performance
Why do muscles cramp after exercise? What is fascial tissue?

10 minutes of self-massage can prevent you from injuries


How is self-massage related to both and why can the combination help athletes avoid injuries and even improve performance?



How many times have you finished training to say hello to all the members of the group, get in the car and drive on for the rest of your day?

Most runners make sure to change their shoes on time, buy the best watch and consume the most innovative food, but when it comes to stretching and self-massage work, they don't stop for a moment. In an interview we conducted with Shai Shalio, a veteran sports massage therapist who in recent years has developed a set of massage tools that help athletes, he explains to us how it is possible to avoid injuries and even improve performance. How can 10 minutes of self-massage after a workout help you and what is the connection between a tight muscle and our brain and why do our muscles cramp?



What do we need to actually massage and stretch?

"In the past, it was thought that our muscles contract after a workout due to the accumulation of lactic acids. A few years ago they did an experiment, they took a biopsy of a muscle that was tight after a workout. They discovered that the body disperses almost all the lactic acids out, so it cannot be that lactic acids are the cause of muscle contraction and sensitivity After a workout. In the last twenty years, research has developed on the connective tissue sheath of the body, what today is known as fascia. No one ever considered them important. Research has revealed that the fascias work as systems and are probably connected and controlled by the brain. The researchers' hypothesis regarding the contracted muscles is that Apparently the brain is the one that controls the elasticity of those fascias. While we are exercising, to protect us, the brain lowers the elasticity of the fascias, that is, causes the muscles to seize up and thereby gives a defensive feedback that informs us that today we trained hard and tomorrow we need to rest. If we didn't have this feedback, we continue to train and reach a situation where we cause tissue and muscle damage."







How do you release the tight fascia?

"When we get up the next morning and walk around with tight muscles, after an hour or two we'll feel better. If we jog and stretch, we'll feel even better, which means the contraction starts to loosen. The solution to the contraction of the fascia is movement. When we do a massage with a roller or at Therapist, we are actually returning the movement to the fascia. For example, when we finish a workout and the body contracts the fascia of the hip, there is more pressure on the knee and hip joint. If we did interval training yesterday and in the morning we got up with a strong contraction, we wear out our joints faster even while resting We will reach the next training session when the fascias are contracted and our function will be lower as a result. In athletes who do not release their fascias, we see a decrease in the ability to produce high power in their training. These athletes tire faster, are more exposed to injuries. The flexibility of the muscles and fascia is important to prevent injuries." .





How should one behave after training?

"When finishing a workout, the most effective thing for an amateur athlete is to perform a massage with a roller and then stretch the same muscle and thus maximally restore the elasticity to click here the fascia."



Why is it recommended to combine a roll with tension?

"If there is a very contracted area of ​​the muscle and we only perform stretching, the fascia will stretch above and below the contracted area and there is a very low chance that we will be able to release that contracted area. If we only perform a massage with a roller on the contracted area, we may be able to return a little movement to the contracted area, but not maximally. Our goal at the end of the workout is to go over the muscles we worked on with a roller, look for the contracted points, create initial mobility and perform stretches and thus restore mobility to the muscle and fascia. A combination of a roller and stretching will give us the maximum result for improving the range of motion of the fascia and recovery from the training itself."



How can self-massage and stretching be introduced into our daily training routine?

"After you finish a workout, eat something light and perform a massage and stretching, it shouldn't take more than ten minutes. The massage should be short, effective and focused. Every runner knows which muscles are more likely to contract. There are runners whose quadriceps contract more in a runner than the calves or The hamstrings and buttocks. Work with a roller on massaging and stretching the problem areas. It is recommended to go over the entire area of ​​the legs and buttocks, focusing on each area for about a minute to a minute and a half."

Can massage work with a roller and stretching replace a massage at a physical therapist and injury prevention?

"The frequency of the need for treatments may decrease. If an amateur runner takes care of himself effectively and well, the chance of injuries and the need for physical therapy will decrease. The frequency of the need for recovery treatments will also decrease."



What is the difference between the products you work with and similar products on the market?

"We looked for the best and most effective products on the market. At first we brought the roller responsible for massaging large areas in a short time. We brought the double ball which performs work like a roller only deeper, a single ball which performs spot work. We have a massage rod that massages areas that are difficult arrive with a ball or a cylinder.
Today we are developing two of our products that will be released on the market when they are ready."

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