A Guide to Releasing Trigger Points After Training
Recently, I started a new training program and it has left my body feeling tight and due for some TLC. I figured I might not be the only one in this camp so here are some helpful hints on how to ease the tension. These tight points are known as trigger points. They can cause discomfort and limit range of motion. But don't worry—foam rolling can be your best friend in alleviating these post-training aches. Here’s a simple, step-by-step guide to foam rolling trigger points so you and I can recover faster and train harder.
What Are Trigger Points?
Trigger points are tight spots within muscle tissue that can cause pain in other parts of the body. They’re like tiny muscle cramps that can develop due to stress, overuse, or injury. When you press on a trigger point, you might feel a sharp pain or discomfort, which is a sign that you’ve found the spot that needs attention.
Why Foam Rolling Works
Foam rolling is a form of self-myofascial release, which means you’re using a foam roller to apply pressure to those tight spots in your muscles. This helps to break up the knots, improve blood flow, and reduce muscle stiffness, leading to quicker recovery and reduced muscle pain.
How to Foam Roll Trigger Points: Step-by-Step
Warm Up Your Muscles Before you start foam rolling, make sure your muscles are warm. This can be as simple as a 5-10 minute light cardio session, like walking or cycling. Warm muscles are more pliable and less likely to get injured during foam rolling.
Identify the Trigger Points Common areas for trigger points include the calves, hamstrings, quads, glutes, and upper back. Use your hands to gently press on your muscles and find any tender spots. These are the areas you’ll want to focus on.
Start Rolling Place the foam roller on the floor and position the muscle group you want to target on top of it. Use your body weight to apply pressure as you slowly roll back and forth over the muscle. When you find a trigger point (it’ll likely feel tender or sore), stop rolling and hold the position.
Apply Sustained Pressure Once you’ve found a trigger point, stay on it for 20-30 seconds. Breathe deeply and try to relax. The initial discomfort should start to subside as the muscle releases. If the pain is too intense, ease up on the pressure by shifting some of your weight off the roller.
Roll in Different Directions After holding the pressure on the trigger point, continue rolling around the area in different directions. This helps to further release the tension and improve circulation.
Move on to the Next Spot After you’ve worked out one trigger point, move on to the next. Be thorough, but don’t spend too much time on any one area—5-10 minutes of foam rolling per session is usually enough. Believe it or not you CAN over do it.
Tips for Effective Foam Rolling
Roll Slowly: The slower you roll, the more effective the release will be. Fast rolling won’t allow the muscle to relax and could cause more discomfort.
Stay Hydrated: Drinking water helps flush out the toxins released from muscle tissues during foam rolling.
Be Consistent: Regular foam rolling, especially after intense workouts, can help prevent trigger points from forming in the first place.
Listen to Your Body: Foam rolling should be uncomfortable but not unbearable. If you experience sharp pain, ease up and consult a healthcare professional if necessary.
Final Thoughts
Foam rolling is an excellent way to manage post-training muscle soreness and keep your body in top shape. By incorporating it into your recovery routine, you’ll be able to alleviate trigger points, improve flexibility, and ensure that you’re ready for your next workout.
