We tested: 5 tools to make pain disappear – Beauty – Wellness

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We tested: 5 tools to make pain disappear – Beauty – Wellness

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Pain and contractures are the lot of all athletes but also of those who, with the return of spring, dedicate themselves to an unusual effort. They can interfere with training and, worse, with sleep. Several tools can be used to prevent and dispel them.

The foam roller

This hard foam covered roller helps your muscles eliminate lactic acid after exercise. Just roll it up about forty times under the most stressed muscles. You can use it on the ground or against a wall and adjust the pressure exerted yourself, adapting your position, leaning more or less on your feet, hands, elbows …

The Trigger Point brand has developed a three-zone roller: flat for a massage similar to that of the palm, with lines for a finger massage, and with squares, the famous grid, for more intense pressure, such as that generated by the tip of the fingers. fingers.

The foam roller is even more manageable than the ball for some stability and strength exercises. It can also be used to stretch the hips, oblique abdominals and trunk: in a lateral position, resting on an elbow, it is placed under the outer face of the thigh before bending the pelvis to the ground. This cylinder can be used on parquet, tile or carpet, but your hands and elbows will appreciate a softer surface …

In case of more severe contractures, we can insist on the most painful point and repeat the massage in the evening. The stiffness induced by muscle cooling allows for better identification of the nodes and this complementary massage can guarantee a better night.

The classic version measures 33 cm but there is a mini one, more practical to pack on vacation. One drawback: the mini is less stable and requires some experience. The “grid” model, in the same format as the original, is harder and even more effective but not recommended for the back.

The ball

The large foam roller does not relieve contracture points or hard-to-reach muscles. Some use a tennis ball but there are more specific versions: Trigger Point, Everest, etc. The ball is interesting for the feet, hip muscles, buttocks.

We take a contracture in the buttocks, very painful. We start by rolling the object all over the muscles to find the most painful spot. We then insist on this point, pressing it on the ball and rolling it slightly, until the pain disappears.

You can repeat the exercise twice a day. If the pressure is too painful or the person has no mobility, simply place the ball against a door or wall.

In case of night pain, it can be tempting to press very hard to get back to bed as quickly as possible, but beware of the rebound effect! Likewise, neither the ball nor the foam roller should be used on the tendons. Some models weigh only a few grams. Hikers put it in their backpack.

The double ball

The ball is more aggressive than the roller and less stable. The double ball, also available in an ultralight version, is ideal for the muscles of the spine, neck, hamstrings and even the buttocks. Massagers has designed a double vibrating grid ball, adjustable on four levels, for an even more effective massage.

infrared rays

Gyms and physical therapists often use an infrared cabin or lamp. Its therapeutic effect on acute and chronic muscle pain is proven. The rays gently heat the upper skin layer and muscles to a temperature of around 45 ° C. An exhibition offifteen minutes enough to soothe the complaints – beyond that, the positive effect of the heat wears off.

The infrared cabin, the size of a telephone booth, offers more general relaxation but is more expensive, both in terms of purchase and in terms of electricity consumption. It is only profitable if multiple family members use it.

The lamp is clearly cheaper and more effective on muscle tension.

You prefer a model that can be adjusted to different angles, with a sufficiently long cable, which allows you to act on different parts of the body without having to contort … An uncomfortable position would negate the positive effects of the lamp.

People suffering from specific and chronic knee or neck ailments can turn to an infrared brace: its vibrations accentuate the effect of heat.

cryotherapy

Top-level athletes sometimes expose themselves, after training, to immersion for a few minutes in the cold – down to -110 ° C. Such an installation is not within people’s reach and can be dangerous, but this therapy can drastically lower the level of creatine kinase (the famous CK), another source of muscle pain. An extended cold shower, or even a cold bath, can be an alternative..

We can too alternate hot and cold jets on a contracted muscle, thirty seconds of hot water, thirty seconds of cold water, to be repeated six times. On the other hand, the use of cold packs or ice is only helpful within 48 hours of the injury.

By Pascale Pierard

This hard foam covered roller helps your muscles eliminate lactic acid after exercise. Just roll it up about forty times under the most stressed muscles. You can use it on the ground or against a wall and adjust the pressure exerted yourself, adapting your position, relying more or less on your feet, hands, elbows … The Trigger Point brand has developed a three-zone roller: flat for a massage similar to that of the palm, with lines for a massage of the fingers, and checkered, the famous grid, for a more intense pressure, like that generated by the fingertips. The foam roller is also more maneuverable than the ball for some stability exercises and strength training. It can also be used to stretch the hips, oblique abdominals and trunk: in a lateral position, resting on an elbow, it is placed under the outer face of the thigh before bending the pelvis to the ground. This cylinder can be used indifferently on parquet, tiles or carpets but your hands and your elbows will appreciate a softer surface … In case of more severe contractures you can insist on the most painful point and repeat the massage in the evening. The stiffness induced by muscle cooling allows you to better identify the knots and this complementary massage can guarantee a better night. The classic version measures 33 cm but there is a mini one, more practical to pack on vacation. One drawback: the mini is less stable and requires some experience. The “grid” model, in the same format as the original, is harder and even more effective but not recommended for the back, the large foam roller does not relieve contracture points or hard-to-reach muscles. Some use a tennis ball but there are more specific versions: Trigger Point, Everest, etc. The ball is interesting for the feet, hip muscles, buttocks. We take a contracture in the buttocks, very painful. We start by rolling the object all over the muscles to find the most painful spot. We then insist on this point, pressing it on the ball and rolling it slightly, until the pain disappears. You can repeat the exercise twice a day. If the pressure is too painful or the person has no mobility, simply place the ball against a door or wall, beware of the bounce effect! Likewise, neither the ball nor the foam roller should be used on the tendons. Some models weigh only a few grams. Hikers put it in their backpack, the ball is more aggressive than the roller and less stable. The double ball, also available in an ultralight version, is ideal for the muscles of the spine, neck, hamstrings and even the buttocks. Massagers designed a double vibrating grid ball, adjustable on four levels, for an even more effective massage. Gyms and physiotherapists often use a cabin or an infrared lamp. Its therapeutic effect on acute and chronic muscle pain is proven. The rays gently heat the upper skin layer and muscles to a temperature of around 45 ° C. A quarter of an hour exposure is enough to appease the complaints – beyond that, the positive effect of the heat wears off. The infrared cabin, the size of a telephone booth, offers more general relaxation but is more expensive, both in terms of purchase and in terms of electricity consumption. It is only profitable if multiple family members use it. The lamp is much cheaper and also effective on muscle tension. You prefer a model that can be adjusted to different angles, with a sufficiently long cable, which allows you to act on different parts of the body without having to contort … An uncomfortable position would negate the positive effects of the lamp. People who suffer from specific and chronic knee or neck ailments can turn to an infrared brace: its vibrations accentuate the effect of heat.High-level athletes sometimes expose themselves, after training, to dive for a few minutes in the cold – down to minus 110 ° C. Such an installation is not within people’s reach and can be dangerous, but this therapy can drastically lower the level of creatine kinase (the famous CK), another source of muscle pain. An extended cold shower, or even a cold bath, can be an alternative. You can also alternate hot and cold jets on a contracted muscle, thirty seconds of hot water, thirty seconds of cold water, to be repeated six times. On the other hand, the use of cold packs or ice is only helpful within 48 hours of the injury. By Pascale Pierard

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