The good news is there are ways to alleviate most soft tissue restrictions with some diligence. Releasing these painful tissues creates a biochemical and mechanical change that affords us the opportunity to create a more efficient movement pattern. While we don’t always have access to a skilled therapist, self-massage is an effective way to release tight areas to improve posture and function. The goal of myofascial release is to elongate and soften the connective tissue. A sustained pressure applied to the restricted tissue barrier, massage seems to increase flexibility and reduce muscle soreness without impeding athletic performance. In fact, massage may lead to improved arterial function, improved vascular function, and increased parasympathetic nervous system activity acutely, which could be useful in recovery. In contrast, there is conflicting evidence about whether self-myofascial release can improve flexibility long-term.
Many massage techniques such as foam rolling try to shut down the pain signals with sustained pressure to the areas. This can offer temporary relief from pain and make movement feel better. However, given the limited evidence foam rolling improves blood flow and the amount of force required to actually manipulate fascia, the pressure applied by foam rolling may be acting on the nervous system instead of actually loosening up tissue. The benefit may come from stimulating the tissue more than actually loosening it up. Thus, there is a big difference between gentle massage or using a foam roller and massage that actually relieves adhesions. Releasing scar tissue and adhesions can and should be somewhat painful.
One way to deal with the tissue stiffness is by applying pressure in the direction of restriction and waiting for the pain to reside. You might even feel a burnings sensation and it can take thirty seconds or more to begin releasing. Another method is called “tack and stretch” which can be used along with the pressure wave in order to encourage motion in the deep layers of tissue. This involves placing pressure on the tissue with the device and moving through the range motion that is restricted to encourage new range through repetition. If the restriction prevents you from achieving the full movement pattern, remain at the point of restriction and try to work on that range of motion.
Massage is also a good way to relieve stress since stress tends to accumulate tension in the upper neck, back, and shoulders. As a soccer player aiming to be loose and fluid, upper body tension can be problematic. If you have ever heard coaches say “check your shoulder before receiving the ball, they are encouraging you to improve your speed of play and decision-making. At a high level with tight defensive pressure, it is not enough to decide what you will do with the ball once you get it; you must know ahead of time. You will be able to turn your head with more ease and farther if your neck is loose. At the same time, repeatedly turning your head can create a tight neck, so having someone pinch and release your neck and upper trapezius muscles will help free you up.
