Feeling Soreness Or Pain When Running? Try Self Myofascial Release. Your Performance Depends On It.

by Lee C. November 05, 2019 3 min read

1 Comment

Feeling Soreness Or Pain When Running? Try Self Myofascial Release. Your Performance Depends On It.

DO YOU EXPERIENCE MUSCLE SORENESS, MUSCLE CRAMPS, OR PAIN WHILE RUNNING THE PREP/ PIN OR PARE TEST? TRY SELF MYOFASCIAL RELEASE (SMR). 


In the blog below you will learn about SMR techniques, the most common tight areas Law Enforcement Athletes tend to have, and how to improve performance on test day.


WHAT IS SMR? 


Self myofascial release is an umbrella term that includes foam rolling, trigger point release, shearing, and compression. SMR is a therapy, more specifically a soft tissue or connective tissue therapy that aids in fixing muscle imbalances, injuries, and soreness in your muscles. Muscle imbalances are caused when one joint is overcompensating for another because the other is not functioning properly. Furthermore, if your muscles are tight it will cause muscle restrictions therefore causing injury and poor performance. 

 


WHAT ARE BENEFITS OF SMR? 

 

  • IMPROVES MUSCLE SORENESS AND TENSION 
  • INCREASES RANGE OF MOTION IN TURN IMPROVING MOBILITY 
  • GREAT SELF MASSAGE TO RELAX THE MUSCLES 
  • IMPROVES CIRCULATION 
  • FIXES MUSCLE IMBALANCES 
  • INCREASES FLEXIBILITY
  • FLUSHES TOXINS 
  • INCREASES PERFORMANCE 

AREAS OF RELEASE TO PERFORM OPTIMAL ON YOUR LAW ENFORCEMENT TEST 


SMR can benefit as a full body release. But as coaches working with athletes on a day to day basis we tend to find some body parts to hold more tension. Glutes, hips, adductors, abdomen and calves tend to be problematic areas that can get in the way on test day if you are not including SMR in your fitness routine. Below are some images of our PREP athlete, Alisha releasing these tight areas.



  • GLUTES & HIPS 


 

 Place roller (Rad atom) under one glute and make small circles, explore and look for tight areas. When you find a tight spot try sitting stationary on that spot for 5-10 deep breaths.

 

 

  • ADDUCTORS

 

Lay down on the floor on your stomach. Prop your self up by your elbows. Place roller (Rad Atom) half way down inner thigh. Roll back and forth in a perpendicular fashion. This is a cross-friction technique that helps break down tension.

 

 

  • ABDOMEN 


Place small pilates ball (Rad Centre) under stomach while laying on the floor. Prop yourself up on hands or elbows. Start making small circles around belly button. Explore your abdominal wall upper and lower looking for tension. *Try resting on sore area for 2-5 minutes once a day for awesome results!

 

 

  • CALVES 

 


Place roller (Rad Atom) under calf muscle and prop yourself up by your hands and bend the other knee placing the other foot on the ground. Use your hands and the planted foot to help you roll up and down your calf working from knee to ankle.




ROLLING TIPS
  • Warm up with foam rolling, or using any of the above techniques. When warming up roll lightly and spend 30 seconds on each body part. 
  • After your training session use these methods in order to recover the muscles quicker, Post workout is a perfect time to really dig deeper and work areas for longer spending 1-2 minutes per area.
  • On test day, roll your muscles 15- 20 minutes prior to your fitness test. If you are running the PREP test, roll BEFORE your circuit and AFTER your circuit in order to flush the lactic acid so you do not cramp up or feel too sore to complete the BEEP/ SHUTTLE test. 
  • Drink lots of water when doing SMR. SMR is essentially a self massage in order to recover the muscles and avoid muscle cramping during training drink water. Drink 12 ounces more on training days. 


If you are looking for the same tools we used in this blog click the following link and save with our discount code:

US Link and Discount Code:

https://glnk.io/nrzp/foreveraesthetic 

MICHAEL15US 

 CAD Link and Discount Code:

https://glnk.io/kmko/foreveraesthetic 

MICHAEL15CAN 

 

Happy Rolling!

Lee C.
Lee C.


1 Response

Brittyn King
Brittyn King

April 26, 2020

This is awesome! I will try some of these techniques. Thanks for sharing!

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