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“Self-myofascial release” – what is foam rolling?

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“Self-myofascial release” – what is foam rolling? | The Thaiger

by Krix Luther

The word is out about self-myofascial release – foam rolling – and, no, Thailand people, this doesn’t have to do with a ‘soapy’ or ‘happy-endings’.

So what is foam rolling you ask? Well, it was once a secretive technique used by professional coaches and therapists but has become a regular practice for people across the spectrum of all fitness levels.

Self-myofascial release is just a fancy term for a technique of self-massage that helps deal with muscle tightness and trigger points.

With a massage parlour never being farther than a kilometre away, and decent one-hour massage costing you less than 500 baht, it might be difficult to see the point of learning the technique – which would explain why I always see a bunch of rarely used foam rollers in the corner of Nai Harn Gym in Phuket (one of the places I work).

Nonetheless, the understanding of your body and muscle structures that comes with practising the technique can offer many benefits.

  • Increases flexibility and range of motion
  • Improves blood circulation
  • Prevents chances of DOMS
  • Reduces post-workout stress
  • Helps with post-workout cooldown
  • Reduces recovery time
  • Prevents training-related injuries
  • Reduces chances of overtraining

The practice can be done with a foam roller, lacrosse ball, Theracane or your own hands by simply applying pressure to specific points on your body, aiding in the recovery of muscles and assisting in returning them to normal function. We can think of ‘normal function’ as when your muscles are elastic, healthy and ready to perform at a moment’s notice.

Foam rolling after a workout will provide deep compression that will help relax tight muscles and adhesions (fibrous bands) between muscle layers and their surroundings. The benefits of foam rolling are outstanding, in addition to increasing blood flow, which will speed up muscle recovery. Foam rolling can be used for a variety of corrective bodywork.

It can loosen muscles to re-balance posture, re-establish proper movement patterns, enhance performance and help create pain-free movement.

Stretching alone is not always enough when it comes to releasing the tightness, which makes the technique very helpful. Additionally, you are able to feel exactly what is happening and adjust the pressure so that it is uncomfortable, but not unbearable – not always the case when it comes to the toes of your Thai masseuse digging into your back.

Krix Luther has been a Personal Trainer in Phuket for more than 10 years, he specialises in weight loss, strength & conditioning, TRX and CrossFit. For more information about Krix and his services, visit krixluther.com



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Phuket

Boating no-go zone set for  HRH Princess Sirivannavari visiting Phuket

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Boating no-go zone set for  HRH Princess Sirivannavari visiting Phuket | The Thaiger

Her Royal Highness Princess Sirivannavari Nariratana is visiting Phuket today to inaugurate a new marine research vessel. A boats no-go zone has been set.

The Phuket Marine Office has announced “Her Royal Highness Princess Sirivannavari Nariratana is visiting Phuket today to inaugurate the new marine vessel at the Phuket Marine Biological Centre (PMBC)”

“The official ceremonies is from midday to 5pm,  No boats may enter in the special zone during HRH Sirivannavari’s visit from midday to 5pm which are…

1. Latitude 7º48’42.36” North Longitude 98º22’21.70” East

2. Latitude 7º48’01.74” North Longitude 98º22’08.56” East

3. Latitude 7º47’49.25” North Longitude 98º24’33.99” East

4. Latitude 7º47’03.49” North Longitude 98º24’12.01” East?

For non-nautical types, here’s a more helpful map. The exclusion areas are between the PMBC and Koh Lon in Chalong Bay

Boating no-go zone set for  HRH Princess Sirivannavari visiting Phuket | News by The Thaiger

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Phuket

UPDATE: Water truck driver presents himself to police after motorcycle death on Kata hill

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UPDATE: Water truck driver presents himself to police after motorcycle death on Kata hill | The Thaiger

A water truck driver has presented himself to Karon Police after yesterday’s road accident on Kata Hill that killed a female motorcycle rider.

She died after skidding on oil spilled on the road, falling off the motorbike and being crushed by a water truck in Kata last night. Two others motorists following being also crashed and sustained injuries.

Read more about yesterday’s incident HERE.

This morning the water truck driver, Apichart Sripan, has himself to Karon Police for questioning over the incident.

Karon Police report that a drug and alcohol test has been conducted returning a zero result. But he has been charged with reckless driving causing injury and death.

In our earlier report, police say witnesses report the truck stopped 100 metres down the road. They say the driver got out of the truck to inspect the wheels. Witnesses tried to take photo of him but he got back into his truck and sped away.

UPDATE: Water truck driver presents himself to police after motorcycle death on Kata hill | News by The Thaiger

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Phang Nga

68 Ridley’s sea turtles hatched on Phang Nga beach – VIDEO

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68 Ridley’s sea turtles hatched on Phang Nga beach – VIDEO | The Thaiger

PHOTOS/VIDEO: The Wild Animal Rescue Foundation of Thailand

68 Ridley’s baby sea turtles have hatched on Tha Sai Beach in Thai Muang, Phang Nga and made their way to the sea last night.

Ridley’s sea turtles, a protected species in Thailand, have returned recently to Phang Nga beaches to breed over the past few months following a 23 year absence.

Read more about the return of the Ridley’s turtles HERE.

Last night 68 baby Ridley’s sea turtles, from 81 eggs survived, hatched and headed straight for the Andaman Sea. Two of them didn’t hatch and 11 eggs weren’t fertilised.

Bon voyage little turtles!

68 Ridley’s sea turtles hatched on Phang Nga beach - VIDEO | News by The Thaiger 68 Ridley’s sea turtles hatched on Phang Nga beach - VIDEO | News by The Thaiger 68 Ridley’s sea turtles hatched on Phang Nga beach - VIDEO | News by The Thaiger 68 Ridley’s sea turtles hatched on Phang Nga beach - VIDEO | News by The Thaiger

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