“All human beings should be able to perform basic maintenance on themselves” -Kelly Starrett, DPT
Having problems with tight and sore muscles? Unable to perform certain exercises or moves because you are too stiff? If you ever experienced any these problems it`s time to sit down for 5 minutes and read about few great ways to improve your performance, mobility and health. Restrictions and dysfunctions in joints and muscles are often the cause for many problems. For example exercises like snatch and squat require great mobility. Therefore insufficient range of motion can lead to increased risk of injury due the weak technique. Taking care of muscles, joints, soft and neural tissues is a must for anyone who desires to achieve longevity and progress in their specific sport or art. One way to manage this issue is to schedule an appointment to physiotherapist or other manual therapy expert. Weekly massages and treatments might get a bit heavy on your budget but luckily there are lot of exercises you can do on your own. Learning few basics on static and dynamic stretching, muscle release and activation techniques, trigger point inhibition and joint manipulation can make a huge difference on your performance and every day life.
Why to do mobilization or mobility training?
- Prevent injury
- Relief muscle tension
- Increase range of motion
- Improve technique
- Improve recovery
Stores are loaded with equipment for mobility but in this post we focus on couple simple tools that we found out to be extremely useful on the daily maintenance of our bodies.
Lacrosse-, golf-, rink- and tennis ball
Balls are great tools for trigger point inhibition and massage. They can be easily carried in a training back plus they are cheap and effective. Especially massaging the sole of the foot is an excellent addition into your daily routines. It releases tension of the muscles of the sole and can be used as a treatment for ankle, knee and back pains.
Massage the sole of your foot back and forth for 1 to 2 minutes before and after training.
Foam rollers comes in various styles, sizes and shapes. There are bumpy rumble rollers, Pilates rollers, EVA foam rollers, self-made PVC pipe rollers and many more. Foam rollers are extremely good for massaging, trigger point inhibition and maintaining mobility of a thoracic spine. All the rollers works pretty much the same way so choose the one that suits your personal preferences. Foam rolling can be done before and after the training session.
Foam rolling tips:
- Remember to breath
- Stay relaxed
- Roll back and forth on a selected area around 10 times for warm up or 30sec. – 2min for rehab / cool down.
- When you find a sore spot you can stop and work on it for a while
Basic foam rolling techniques
1. HIP FLEXOR
2. IT BAND
6 & 7. UPPER BACK
Get your own foam roller from www.spartanshop.fi
Meanwhile check out the Kelly Starrett`s Mobilitywod website. Tons off great information, videos and tips about mobility and training. “The MobilityWOD is designed to help you hack your body’s mechanics and provide the tools to perform basic maintenance on yourself.”
– Quote from mobilitywod.com
(Tip. Start watching from the beginning – Episode 1. or search regarding your issue).