SMR, Self-Myofascial Release
1, what is self fascia relaxation (SMR): the weight of the exerciser and the pressure generated by the interaction of EPP foam roller are applied to the soft tissues such as muscles and fascia of the exercisers so that the muscles and fascia of the exercisers are too stretched to relax.
2. Significance of self-fascial relaxation training: A, correcting muscle imbalance B, improving joint range of motion C, enhancing neuromuscular effectiveness D, maintaining good muscle length E, and reducing joint pressure
Guidelines for self-fascial relaxation training
A, you will need to relax the muscles on the EPP foam roller and use their own weight to scroll slowly on the foam shaft for 1~2 minutes.
B. If you feel pain during rolling, you should stay at the pain point for 20-30 seconds until the degree of pain decreases by 50-75%.
C. Keep abdominal tightening (belly pull toward the spine) during training to ensure the stability of the core parts during the movement.
D. Keep breathing normally in the course of action. Don't hold your breath.
E. This exercise can be inserted at the warm-up and end of each training session. A separate course can also be arranged.
Fascia is located on the surface of the muscle
They are divided into the superficial fascia and deep fascia.
(1) Superficial fascia, also known as subcutaneous fascia, consists of loose connective tissue, which contains fat, superficial veins, cutaneous nerves, superficial lymph nodes, and lymphatic vessels. The amount of fat varies according to body parts, gender, and nutritional status. Subcutaneous injection, which is often used in the clinic, is to inject liquid into the superficial fascia.
(2) The deep fascia is located in the deep surface of the superficial fascia, also known as the intrinsic fascia, which is composed of dense connective tissue throughout the body and is continuous with each other. Deep fascia encapsulates muscles or muscle groups, glands, blood vessels and nerves to form fascial sheaths. Deep fascia of extremities. The extensor muscle group is connected with bone, and the septal muscle group is called the muscle septal.
Name of the anatomical structure. The tough part of a muscle. The tendons attached to the joints and the membranes wrapped outside the tendons are the fascia. It connects joints and muscles and is the main body for sports. It is the owner of the liver and depends on the nourishment of the liver and blood. "Questions on Impotence": "The fascia of the liver body."
Myofascitis refers to a series of clinical symptoms caused by cold, damp and chronic strain, such as edema, exudation, and fibrosis of myofascial and muscle tissue. A nonspecific change in fascia, muscle, ligament, tendon, tendon sheath, periosteum, and subcutaneous tissue.
Wet and cold climate is one of the most common reasons. Wet and cold can make muscle vasoconstriction, ischemia, edema cause local fiber serum exudation, and eventually form fibrositis. The chronic strain is another important pathogenic factor. Fibrosis changes occur after muscle and fascia damage, which makes the soft tissue in a high tension state. This leads to minor tearing injury, which eventually increases and contracts the fibroid tissue and causes pain in squeezing local capillaries and peripheral nerves. Other factors, such as viral infection and muscle allergy of rheumatism, are predisposing factors.
The main manifestation was a diffuse dull pain, especially in the lumbar muscles on both sides. Local pain, chills, skin numbness, muscle spasms, and dyskinesia. Pain is characterized by morning pain, light daytime, evening relapse, prolonged inactivity or excessive activity can induce pain, a long course of the disease, and due to fatigue and climate change. There are obvious localized tenderness points in the affected area during physical examination. Touching this point can cause pain and radiation. Nodules can sometimes be touched in the myofascial tissue.
It is a kind of chronic repeated accumulation of micro-damage. It often occurs in areas where muscle activity is excessive or where muscle tension persists in a static posture. It can be divided into two categories: acute and chronic. The common parts are the muscles of the waist, neck, and leg.
Muscle weakness, fatigue, soreness, local tenderness, limited range of motion, decreased labor capacity, and then persistent pain, soreness, muscle sclerosis, dysfunction, etc.
Essentially, it is a kind of aseptic inflammation, mainly manifested as pain, tenderness, and dysfunction in the affected area. A strain often occurs in the muscles that govern hyperactive or weight-bearing joints or in the ligaments that sustain them, especially the attachments of muscles or ligaments to bone. Long-term and frequent repetition of a specific action is a common cause of the overload.
(1) Restrict or stop the injurious action, so that the part can rest.
(2) Local injection of prednisone acetate or its analogous drugs can promote the subsidence of inflammation.
(3) Pain relief. Use physical therapy and analgesics like those made in Britain.
(4) Surgical treatment. It only applies to certain specific strains, such as stenosing tenosynovitis.
Reasonable muscle function exercise.
Massage Manipulation to Relieve Muscle Spasm
As for chronic lumbar muscle injury, massage can relieve muscle spasm, improve local blood circulation, and promote blood circulation through hot compress.
The iliotibial tract is the lateral thickening of the deep fascia, the fascia lata, which surrounds the thigh. From the lateral edge of the anterior part of the iliac crest, it is divided into two layers, covering tensor fasciae Latae and not suitable for separation. The longitudinal fibers in the lower part are obviously thick and flat-banded, and the posterior edge is extended by gluteus maximus tendons. The lower end of the iliotibial bundle is attached to the lateral tibial condyle, fibular head, and knee joint capsule.
When it is not connected to the bone between the femur and the tibia, it allows the iliotibial bundle to move forward and backward with the knee bending and straightening. When the knee is straight, the iliotibial bundle moves forward to the front of the external epicondyle of the femur. When the knee bends more than 30 degrees, the iliotibial bundle moves backward to the back of the external epicondyle of the femur. Noodles. There are two main functions of the iliotibial tract:
(1) Providing static stability to the external aspect of the knee
(2) Controlling adduction and deceleration of thighs.