Foam rolling and other soft tissue massaging work on the basis that the fascia (the soft, connective tissues) in the body are tight and “knotted” up, creating trigger points. If the fascia in the body are injured or some type of trauma is placed on them, they can get “knotted” up. However since fascia are largely interconnected and interwoven, traumas to one area can lead to issues and problems in other areas. For example trauma to fascia in the ankles can lead to the knees or hips to compensate for ankles. The body is designed for survival and will “shut” joints down to protect it and shunt the work to another joint if it has to. As so many have stated before me, your body doesn’t care about performance, it just cares about keeping itself alive.

Soft tissue work aims to actively get into these hot spots and work the fascia. Direct pressure is applied to the fascia and it is stretched, kneaded, and mobilized. Here is where people can point out the flaw in soft tissue work. Why would you apply pressure to an already knotted up area? For anyone who has actually tried foam rolling or deep tissue massage, it HURTS. It hurts more than most things in the world. That is only going to cause the body to tighten up the fascia again instead of relax them. So why am I still saying people should still foam roll or get deep tissue massage?

The whole point of the massage is to learn to relax a tight muscle. Relaxing the muscle helps loosen up the joint it is pulling on. The only way to relax the muscle is not to inflict pain or trauma. Myofascial release should be aimed at teaching you to loosen up the fascia by teaching yourself to relax the tightened fascia. Massaging these fascia should be an active task of relaxing.

If you use a foam roller or the Stick, start out very, very light. There should be no pain associated with self-massage. You can gradually increase the pressure on the fascia but stop applying pressure before you feel pain. It is amusing to others to see you writhing in pain on the floor but your body doesn’t find it amusing in any way.
Posted by Brian DeGennaro

Here is the link: http://mrdegee.blogspot.com/