Roll Away Pain

Stay off the treatment table by using myofascial release massage, as prescribed physiotherapist Lesley lappin.

What is it? Fascia is the soft tissue part of the connective tissue that supports and protects muscles.  Overtraining, impact or injury can restrict this tissue, resulting in muscular inflammation, pain and tension. Myofascial release is a form of therapy that relaxes these muscles, improving their range of motion and reducing pain.

How does it work? By breaking the cycle of inflammation that leads to fibrosis or thickening of the connective tissue, which causes the muscular tension that then result in further inflammation. Myofascial release provides a sustained, gentle pressure for a short time that relaxes the affected muscles, increasing circulation and fluid drainage and stimulating the stretch reflex of the muscle and connective tissues.

What you need: A foam roller 90cm (36in) in length and 15cm (6in) in diameter.

How to do it? Apply the appropriate move from the pictures on the bottom to the affected muscle between five and ten times. If it feels too tight or tender, get into the start position and hold the roller there for few seconds before continuing.

• Back sit on the floor with the roller behind you. Interlock your behind your head and lean back so your upper back is on the roller. Brace your core and glutes and slowly move up and down on the roller in a smooth and controlled manner.

• Quads lie face down on the floor with the roller under the top of your quads and lift your feet off the floor. Lean on your left leg and roll up and down from hip to knee. Switch legs and repeat.

• Hamstrings sit with your left leg on the roller with your right knee bent and your hands behind your back. Roll up and down from your kneed to your glutes. Switch legs and repeat.