Self Treatment: Myofascial Release

Fascia is connective tissue, a webbing that surrounds every muscle, bone, and organ of the body.  In essence, it is what holds us together.

1966064-2707808

In the case of injury or over-exertion, fascia becomes tight and dense, shortening muscles.  This contributes to inflammation, muscle imbalance, localized tenderness, and irritated nerves.  Habitual poor posture and repetitive stress injuries have cumulative effects on the body as fascia contracts.  Keeping fascia soft and pliable helps to both prevent injury and stimulate healing.

This understanding has been groundbreaking through my most recent shoulder dislocation (loose ligaments- it’s genetic.)  Now I was not only stretching muscles and realigning ribs, I was softening supportive tissue.  In two weeks of focused myofascial release I saw more results than I had in the previous two months, a fast forward button to healing.

Trigger Point Therapy

Trigger point therapy is an excellent way to soften fascia and deeply stretch irritated muscles. Trigger points are small zones of contracted muscle knots that radiate pain.  Releasing them can help realign muscles as well as decrease inflammation.

You can use any lacrosse ball, tennis ball, or therapy ball.  If you want to be able to use the ball over your shoulder as in the photograph below, put the ball in a knee-high, tube, or soccer sock.

Carrying a heavy backpack with books, reed tools, music, and my oboe takes a large toll on my already inflamed and unstable shoulders.  Trigger point therapy helps me release tension, keep swelling down and promote healing.

Meet my newest therapy tool, I cannot express how much I adore this thing.  You do not need this brand of ball to get the same results but I thought it best to share for it’s convenience.  The bungee rope and addition of the tiny ball for more focused work on acute tension points have been helpful.

A couple tips for trigger point work:
1.  Aim for 45 seconds in one spot, enough time for the muscle to release but not too much.  Longer can restrict blood flow and possibly cause the muscle to spasm.

2.  Rolling in a circular motion is my favorite but you can roll back and forth over the spot or just apply steady, direct pressure.  Experiment and find what your body responds to best.  Here is a diagram of trigger points in the neck and back:

Trigger%20Point%20Therapy

This webpage includes a brief video tutorial on how to release tight and tender muscles in the neck and shoulders using the floor instead of the wall.

Palmar Fascia

An oboist needs to maintain pliability in their hands, in the palmar fascia.

fascia2

Repetitive stress from long hours of reed making and performing, especially if there is tension in the hand and forearm, can lead to tightening of the fascia in the palm of the hand.  Repetitive strain on the hand leads to contracting and even spasms in the palmar muscles.  Myofascial release can also help with carpal tunnel symptoms.
Relief can found by releasing the soft tissue by gently rolling a ball on the palm of the hand in a variety of areas (see the video below).  Always gently!  An oboist’s hand is a valuable commodity.
A little bit of release can have big results.  You just may find your fingers moving more fluidly the next time you fly through Polovtsian Dances or La Scala.
 

As with anything injury related, when in doubt see a physician.  I am not, nor do I profess to be, a health specialist.

Advertisements