: Weight lifting and muscle adhesions / knots I've read that even someone doing yoga should also take massage / do foam rolling, in order to get out knots / adhesions. Would someone with adhesions and tight muscles do fine

Vote Up Vote Down   0 Reactions

Login to give Reaction!

Stretching/yoga, and massage/foam rolling are two different things. Both are needed when you weight lifting. Both are good for motion range but deals with different problems.

With static stretching, you are addressing muscles, dynamic stretching deals with other structures. Yoga is static stretching, with some exercises done with body weight.

Adhesions usually mean that muscles are glued to a fascia, or fascias themselves. Dynamic stretching can help here, but a dedicated massage is much more efficient.

Next problem is when whole muscle pains. I had problems with wrist extensors, with pain from index finger to elbow. I was unable to do a handshake... After 2-3 months - smaller / bigger problems - I solved it with a lacrosse ball, and it took me 2-3 days to remove pain. So massage is for something like that. Since that, I'm a big fan of this method.

Runners love rolling after training since that helps with releasing tensions and allow them to relax, recover faster.

Doing static stretching after weight lifting is a bad idea since that stresses muscles twice. Foam rolling? For some that can be great, maybe not lacrosse ball, but foam should be great.

Hope it help.