Miofascial stretching
Recover faster for the next race.
Myofascial stretching requires the use of a roller or other similar tool to apply pressure to the tissues towards the muscle fibers. Although there is no scientific evidence to aid in increasing speed, this methodology will promote increased circulation by increasing the volume of oxygen and water to the muscles. The expected result: greater range of motion and less discomfort.
(1)
Try these exercises before and after your run, focusing more on the overloaded muscles like the hamstrings, quadriceps and calfs.
Hamstrings
Kneel with the left shin on the ground and straighten your right leg in front of you. Place the roll below the right thigh just below the gluteus, and place your hands next to the roll and roll enough to feel the pain of decompression, insist on the most tense area. Continue for 30 to 60 seconds and change sides.
Calfs
Sit with your legs stretched out in front of you, palms on the floor. Place the roll above the right Achilles tendon and then stand up slightly from the floor, supporting the left ankle to your right. Roll slowly towards the knee (and vice versa) for 30 to 60 seconds and shift sideways.
Quadriceps
On the floor, with the support of the forearms, and center the roll below your right thigh, keeping the leg stretched. Roll slowly towards the fibers, insisting on the areas of greatest tension. Continue for 30 to 60 seconds and change sides.
Glutes
Sit on a roller and cross your left leg over to the right. Lean on the hand of the crossed leg and roll until you find a sensitive area. Roll slowly into this area until you feel the sensation subside. Continue for 30 to 60 seconds and change sides.
BY CLÁUDIO MOCHO / SÉNIOR PERSONAL TRAINER
1. Okada-ogawa A, Sekine N, Watanabe K, Kohashi R, Asano S, Iwata K, et al. Change in muscle hardness after trigger point injection and physiotherapy for myofascial pain syndrome. J Oral Sci. 2018;早期公開(9):1–9.