After running or walking for a long time, I often feel sore in my legs; Keep a posture for a long time, and the whole body will feel inexplicable pain. This may be muscle fascia tightening, which needs to be relaxed. According to Wang Lu, the technician in charge of rehabilitation department of the Second Affiliated Hospital of Guangzhou Medical University, fascial relaxation is a common rehabilitation method in the field of limb rehabilitation in recent years. The effect is remarkable, it is convenient and easy to use, and it can effectively help muscles to maintain healthy vitality and improve the overall muscle movement efficiency.

How to relax yourself? Wang Lu pointed out that self-fascial relaxation is a special self-massage method, which can be used to relax tense muscles or trigger points. According to the different target muscles, you can use your hands, foam shafts, peanut balls, tennis balls and other tools to help the contracted muscles return to normal function by exerting pressure on a certain point of the body.

The foam shaft and its own weight can exert moderate pressure on specific muscles or muscle groups. The body rolls slowly on the foam shaft. Stop for 20 ~ 30 seconds at the position where the pain is strongest, keep breathing and try to relax. At this time, you can feel the tense muscles or muscle groups slowly relax, and when the pain is gradually relieved, the relaxation is over.

The quadriceps femoris is prone, and the quadriceps femoris is placed on the foam shaft, and the gluteus muscles are tightened to prevent the lower back from making compensation. Roll from the pelvis to the knees, focusing on massaging the outer thighs. If the foam shaft touches a certain point and feels pain, stop rolling, keep the posture unchanged and rest in place until the pain is relieved by three quarters.