What you do between workouts can be just as important as what you do during them, and whether it’s post-workout stretching, adequate sleep or finding care at the hands of a physical therapist, there are a ton of ways to take care of your body between training days. One of those ways is with myofascial release, also known as trigger point rolling.
To describe it in simple terms, trigger point rolling is basically a deep-tissue massage you give to yourself, using a trigger point ball. The idea is to break down muscle scar tissue build-up from training, overuse, dehydration or injuries, by slowly kneading out the knots using small, circular motions. Trigger point balls and accessories can be purchased at health and sporting goods stores or online. But hey, even a tennis ball will do the trick.
HOW TO: Do these five lower body exercises 3-5 times per week, post-workout or on rest days. Do two rounds of each exercise and take your time. Myofascial release, although highly effective for getting those knots out, can be uncomfortable. Go slowly and work within your body’s threshold–don’t force it. Go through the following exercises mindfully.