Before, Lao Wang had seen this saying: “Keep the hips and
knees bent, and then do heel lifts (raise the heels) slowly up and down 15
times. Do 4 sets a day, and you can thin your legs.”
What Lao Wang wanted to say was “What are you doing? Just leave it there and dream in white clothes.” If you can’t lose weight like this, you can’t use massage gun amazon or foam rollers.
This time, Lao Wang brought related content about delayed
soreness, which is indirectly related to the content of fascia gun and fitness
exercise. There are three themes, the first is the relief of delayed soreness,
the second is the role of fascia relaxation, and the third is “how to use foam
rollers or fascia guns to relax muscles”.
Then stop talking nonsense, enter the topic!
How to relieve delayed soreness?
The latest hypothesis about delayed soreness is that delayed
soreness will occur when non-painful nerve fibers no longer inhibit the spread
of pain. There are two situations. Delayed soreness will come very violently.
See if you have been hit.
The first is “I haven’t practiced for a long time, I have
practiced my head on a whim, and the result is a week of pain”; the second is
that I don’t practice kneeling today, I don’t practice vomiting, and I am a
loser. These two situations gave me a common feature that compared to your
current recovery ability, our training volume has passed!
The natural trainer’s recovery ability is limited. It is not
that you destroy more muscles, you will grow much longer. You have destroyed a
lot, and you can’t grow so much. Especially for those who want to gain muscle,
you will do more useless work. Of course, you don’t have to be discouraged. This
recovery ability will continue to improve as your training years accumulate and
your training level improves, until it reaches our physiological upper
I can talk more about this recovery ability in the future. So
this is still a question of rationally arranging the amount of training, and of
course “gradual overload” must be followed.
Let me talk about a theory first. Regarding the effect of
muscle relaxation after training on promoting muscle recovery, many experimental
authors finally concluded that they are ambiguous, and they all say that they
may have an effect on pain relief and promote recovery.
Specific reasons for promoting recovery: active fascia relaxation, by increasing blood flow, promoting the elimination of lactic acid, eliminating edema and promoting the delivery of oxygen. What is the specific reason? As for pain relief: the evidence is unknown. Personally, I am more inclined to promote the local blood circulation and help the transportation of nutrients, thereby increasing the speed of recovery.
What is the role of human muscle fascia for
There are actually many ways to promote blood circulation,
such as aerobic exercise, massage, mace, fascia ball relaxation, fascia gun
massage, and bathing. And it seems to be aerobic and fascia ball without
spending money, basically the gym has it.
The effects of using foam rollers and massage guns on joint
range of motion, muscle recovery, and athletic performance: a systematic review.
You can solve our three problems by reading a paper. The reference conclusions
given at the end of the paper are as follows: “For improving joint mobility
without affecting sports performance, then relax the muscles with a foam shaft
for 30 to 60 seconds or relax with a fascia gun for 5 seconds to two minutes.
Doing two to five sets may be helpful for warming up before exercise and
improving joint mobility.”
I’ve done this very early, and it does have an improvement
effect, and then relax the foam roller after training or use a fascia gun to
massage the muscles of the relevant parts. Combined with static stretching, it
will also help the joint mobility. In fact, based on my personal experience, it
is good to be able to hold on to a pain point for 20 to 30 seconds. Unless your
endurance is particularly strong. As for stretching, many people like to do it
before exercise and during breaks between groups, which can actually be
counterproductive. The conclusion on promoting muscle recovery is: it is
possible. Regarding whether foam rollers or massager machine relaxation improve
athletic performance, the author’s point of view is that the evidence is
unclear, and further research is needed.
So Lao Wang personally sums it up, the way to combat
delayed soreness is as follows:
1. Control the total amount and intensity of each training
2. Regular and moderate foam roller or fascia gun relaxation
may be intentionally restored
3. Ensure a balanced and adequate nutritional
4. Ensure adequate sleep and rest time
Precautions and teaching for the use of foam roller or
Next, I will enter the practical part and teach you “how to
use the foam roller to relax some of our relatively large muscle
First of all, we must understand the use of foam rollers and
precautions. Foam rollers are suitable for almost all the large muscle groups of
the human body. The way to apply pressure mainly comes from our own weight.
Press on a certain point of the muscle for 15 to 30 seconds, 15 to 15 For 30
seconds, only a small amount of movement within 1 to 2 centimeters is required.
If the thigh is used, it will be more adequate to do a flexion and extension
press. Roll through one pain point before proceeding to the next pain point.
Then at the pain point, you can also rotate the thighs inside and outside to
press more fully, then the muscles will extend to both ends, converge into
tendons with the fascia, and connect to our bones. What we want to roll is the
tendons at both ends. The part of the muscle between is not the tendon, so do
not roll the tendon and joint. The part with strong pain can stay a little
longer, and pay attention to breathing, tell yourself to take the initiative to
relax, like this to relax the muscles, because the strong pain may make the
muscles more tense and tighten the thighs.
We just need to roll the three sides of the thigh, from the
middle of the front to the inner side of the thigh, the muscles protruding from
the upper end of the knee joint to about one-third of the femur. Then the
protruding part from the lateral side to the root of the thigh, roll the two
parts of the buttocks, roll the gluteus maximus while sitting upright, and press
the gluteus medius and erector spinae slightly. When rolling the lumbar spine
above the buttocks, it should be noted that the state of the area containing the
thoracic and lumbar spine is maintained. If the erector muscle is particularly
thin, it may roll directly. Just slightly sideways, support a part of the weight
with your elbow, and then roll, maintain the above posture, continue to move up,
you can roll to our middle and lower trapezius muscles. Then our heel is a
fulcrum, buttocks are lifted, lift one. The arm can be rolled to our latissimus
dorsi at 45 degrees sideways, and then the foam shaft can continue to go
upstream, can be rolled to our triceps, and can rotate the big arm. Keep the
posture of arms raised, and change the angle of the foam roller. About 45
degrees, it can roll onto our pectoralis major muscle. As for the forearm, the
biceps, and the calf, you can use left and right strokes, press with your thumb,
and the force of your thumb must be absorbed.