MASH Roll and MOVE!
This technique can be used for most areas of the body. It is a lot more effective when you add MOVEMENT to your already existing mobility exercises. Yes, it is more advanced but if you can do it then why not? First, start by warming up the muscle and foam rolling. Now, you can do this in any manner that you have in the past but the issue is that most people do not try new things! So after you do your “normal” stuff, then try to mash and mobilize the muscles by using different directions. Using different directions and rolling side to side allows you get fibers and areas of the muscle you may have missed.
Okay, so now you are really warmed up. Let’s add movement! Start by mashing and then taking the joint and muscle through a full range of motion. Yes, it will be a little harder and possibly more tender but you can most definitely (and I recommend this) lighten up on how hard you mash. Remember, this is a technique that can be applied to other areas of the body. Doing this technique can help elongate the fibers, reduce risk of injury, promote healing, blood flow, and reduce scar tissue formation. All of this can help improve how you move and thus reduce pain!