Training Energy Systems That Matters

At the beginning of each track season, you sit down and evaluate the returning and the incoming talent. The thoughts eventually shift to the top sprinters and the expectations we both have for the upcoming season. If girls or boys ran 12.5 or 11.0 last year, you just assume that they will improve through maturation. But sometimes our expectations are not always met with the hoped for results. If you eliminate the distractions of approaching graduation, boy and girlfriends, jobs, parental pressure, etc., your kid should run better (the good ones are able to manage all of the other static, which includes the coach as well). And running better is what I am the most concerned with. Getting the sprinter to run faster than ever before through a systematic approach to the energy systems needed to produce the needed performance.

Start off first by knowing just a little about the physical patterning of your sprinter. Do you know what your sprinter's stride length is? Do you know what your sprinter's stride frequency is? If not, then you're playing a game (and some of you very successfully) of sprinter's roulette. Don't have your sprinters running fast in spite of your training; it should be in conjunction with as much of your training and speed development as possible.

Aerobic training has nothing to do with sprinting, and should never be used to make your sprinter faster. Aerobic training is good for the development of the cardiovascular system to enable you to recover from the tough workouts and helps in the development of running more reps and learning to run rounds. But there is nothing about a 1000 breakdown, or 5-10 miles of running that will enable your sprinter to improve from 12.5 to 12.2.

You need to know what the body is affected by when you sprint, and you need to train those areas and perfect them so that when it's time to "punch" it, they "punch it" like a Top Fuel Funny Car and not like the neighborhood garbage truck. But that is what you are doing when you go outside of the energy system requirements preset in the sprint.

The following chart outlines the duration of effort, the energy system it touches, the use of either power or capacity, and the training effect. If you are doing starts, it is clear that you're working in the 0.0 to 5.0 second range. So what? Well, you need to know a little about the biochemistry of the body which states:

The legs have stored ATP (look it up) in them and lasts for 2 muscle contractions. During that moment

0.0-.20 equals reaction to the stimulus of the gun
0.0-.20 equals the first push from both legs
1.0-2.0 equals the energy stored in the legs (block exit)
2.0-5.0 equals the pushing phase of the acceleration pattern
5.0-15.0 equals maximum flying speed
Each one of these areas has an energy system that you can tie into which lets you know what distances you should be covering because you have the duration that the system is available to you. If you are a 200 meter girl, and wish to train your speed endurance, you must touch on the 15 30 second range which allows you to run very fast, at a very high percentage of your maximum effort. Do not train speed endurance at less than 90% or you will lock in a slower muscular recruitment and thereby get a slower muscular response. Want to run fast? Train fast.

"But she's got to get strong," you say. If your girls run 10 x 200 at 75% with short recovery, they'll be strong as sin. But when they run against my girls, who have run 1 x 250 in 30 sec. with 20 mins. and 1 x 180 in 21.6, I win. That's because my girls can endure at the target pace of the run, while yours can run a whole bunch of them, but slower than sin! Of course this is not all I do all year, and you may think that 10 x 200 is necessary in the beginning; it has its place, but not to make her fast. If it is an aerobic workout, call it that, but do not call it speed. If my boy is a 50 flat boy, and I run 3 x 500 fast with good recovery, then I'm working the lactic capacity (the ability to tolerate lactic acid which deadens the muscle's ability to maintain the power needed to go fast).

3 x 3 x 60 meters on the fly Alactic Power
1 x 600 @ 95% 90 sec. 1 x 200 @ race pace Lactic Capacity
10 x 30 meters starts Alactic Power
Try not to run more than 150 to 175 seconds worth of actual running on the track. It works out to a lot of running very fast if you go up that high.

1000-800-600-400 Lactic with Aerobic Support***


***Be careful here because you have to ask yourself, what is it about a 400 in 49 or 54 seconds that has anything to do with needing aerobic support. But this system does let you know what areas to train your 800-1600-3200 kid when it comes to what system will make you a more capable runner.

Finally, train for speed first and you will be able to run at a reduced percentage of that speed for a longer distance. But if you start slow and try to run fast off the slower velocity, you will more often than not find yourself on the raw end of someone's kick.

TRAINING ENERGY SYSTEMS

Duration of
Session Effort

Energy System(s)

Power/Capacity

Training Effect

 0 to 0.2 sec.

Nervous

----

Reaction

 0 to 0.2 sec. (per leg)

 Alactic
(Stored muscle ATP)

Power

Initial Thrust

 0 to 0.1 sec (speed)

 Alactic (CP system)

Power

Single leg thrust at top

 1 to 2.0 sec

Alactic (nervous +
stored ATP + CP)

 Power

Starts

 2 to 5.0 sec

Alactic (CP system)

Power

Acceleration

 5 to 15 sec

Alactic (CP system)

Power

Maximum speed
(flying start)

 15 to 30 sec

Alactic (extended
CP system)

Capacity

Speed endurance
(ability to hold 95%)

 30 to 45 sec

Lactic

Power

Ability to produce
energy w/ot O2 or CP

 45 to 90 sec

Lactic

Capacity

As above + ability to
tolerate lactic acid

 90 to 300+

Lactic with
aerobic support

Aerobic + Power +
Lactic Capacity

Abil. to use O2 to hold pace as lactic acid accumulates

 5 to 10 min

Aerobic with minor lactic

Aerobic Power

Max O2 rate

 10 to 12 min threshold

Aerobic

Power Capacity

Raise anaerobic

 20 to 60 min
steady pace

Fuel: glycogen

Capacity

Ability to maintain

 Above 1 hour

Aerobic
Fuel: glycogen + fat

Capacity

Ability to maintian steady pace for the marathon

Sprinter's Tempo Runs Vs Distance Athlete Tempo Runs

Sprinter Tempo Run

In the sprinter’s world, tempo runs are recovery runs that are sub-max to your max speed.   Ideally, anything between 65-70% of speed is considered a tempo run. If you run a 100m in 10 seconds with a flying start (or 11 seconds with blocks, allowing 1 second for acceleration) then that tempo run speed is 14 or 15 seconds for 100 meters with a running start.   Anything faster is medium intensity and you are not recovering from the previous day’s workout. All of our Tempo runs are done in training flats and on smooth grass surfaces.

Same for 200m. If your PB is 23 seconds, or 22 seconds on the fly, then a tempo 200m is 32-34 seconds with a running start.

If I prescribe 10x100m tempo runs, you can choose to walk back if you are really out of shape. You can also jog back 100m to where you started, then go again. Ultimately for fitness, you can just slow down, turn around, and run! These are called turnarounds or greyhounds. Note the recovery is less and less in each example. Adjust to your athlete’s fitness and aerobic capacity.

The secret to track and field coaching is volume and intensity. Balancing the two is an art, which is why I hate copy-paste programs from books (or heaven forbid, the Internet). For tempo runs in a sprinter’s world, they key purpose is recovery with the hidden benefits of fitness and conditioning. There’s nothing wrong with this tempo workout, even peaking for championship meets. It’s better than sitting in the hotel room all day.

Middle Distance and Long Distance Tempo Runs

However, middle distance and long distance runners are more familiar with the terms “recovery runs, steady state runs, and tempo runs”. So I’ll clarify those three terms.

Recovery Runs are generally 65-70% of your max heart rate, and the pace is considered slower than a marathon pace or ultra-marathon.   The duration of a recovery run is about 15-30 minutes, before boredom sets in. These can even be done after a workout, preferably on a trail or soft grass field. You can even call this the cool-down.

Steady State runs are about 80-85% of max heart rate at a pace of a half-marathon to marathon. 25 minutes to 1 hour is usually the recommended duration, and you’ll need a warm up. You many elect to do a 2 mile easy jog, followed by a 4 miles steady state run, ending in a 2 mile run (total run = 8 miles)

A Tempo Run would be 85-90% max heart rate, at a 10K to half-marathon pace. 15 to 30 minute is the ideal duration for these run and you definitely need to do a warm up beforehand. I would not call this an easy run!

So the term “tempo” is much different for a sprinter than a distance runner. A sprinter’s tempo run is the same intensity as a distance runner’s recovery run.

I hope this clarifies the terminology. Your numbers and intensity may vary slightly.

Sprint Training Videos That Can Help

Throughout my years of research, I have found some videos that have some splendid ideas to add on for your training.
Enjoy and improve on your run.

sprint drill-1:
http://youtu.be/HNJ4Ycus890

sprint drill-2:
http://youtu.be/U3_qHVP9gjA

sprint drill-3:
http://youtu.be/rhlT_dQiWPk

Sports Quiz & Knowledge:-

Q1. What are Muscles Stabilzers?
Definition: The muscles of the body that act to stabilize one joint so a desired movement can be performed in another joint. These muscles usually aren't directly involved in a movement, but work to keep you steady so that the primary muscles can do their job. For example, if you were doing a chest press on an exercise ball, the primary muscles working include the chest and arms, but the abs, back and legs work isometrically to stabilize your body.

Q2. What are Prime mover muscles?
Answer
A prime mover is the muscle that has the most influence in one direction on the joint it acts on. For example the prime mover in extension of the forearm is the triceps.

400/600/800 meter events

The 400/600/800 meter events have definite speed requirements, yet they also have high to predominant aerobic contributions.   The athletes who excel at 400/600/800 meters do not possess a high percentage of type 2b fast twitch fibers as would be found in pure sprinter.  They also don’t possess the predominance of slow twitch fibers found in the pure distance runner.  The good news is, these athletes do likely possess a high percentage of type 2a fast fibers, and these fibers that have sometimes been called intermediate fibers are trainable for improved endurance.

Even the best coaches may have moments of uncertainty as they question their approach to training the 400/600/800 meter athlete.  Given the demands of the events, and the varied strengths and weaknesses of the athletes who do well here, coaches do have decisions to make regarding training design.  Whether the coach has a strong background in coaching sprint events, or they have a strong background in coaching distance events, they may have to expand their comfort zones.  Sprint coaches will need to learn more about endurance training, and endurance coaches will need to learn more about sprint training.  The good news is this growth will lead to being a better and more versatile coach overall.

4 Goals of 400m Training

Recognize that these athletes have specific gifts for potential excellence at the 400/600/800 meter events, and therefore will likely have relative weaknesses on the fringes toward excellence for top end speed, and for continuous endurance running.  The good news is, almost all forms of running training will be valid in the 400/600/800 meter training plan somewhere.

High school situations often have a high density of competitions.  One often asked question is, “How do I train when I have two meets each week?”  I suggest that that having those two meets eliminates the need for many additional specific training.  When in doubt, stay general in your training and let the races serve as the specific.  The good news is there is nothing wrong with “racing the athlete into shape” if it can be part of an appropriately designed training plan.

Once a coach has an understanding of what qualities to train and how to train them in isolation, then they can get creative in combining some of these qualities in unique ways.  The good news is designing training for the 400/600/800 meter athlete isn’t easy, but nothing worthwhile ever is!

18th Asian Masters Athletics Championships
Awarded to Iwate Prefecture, Japan.
Iwate Prefecture

Iwate Prefecture is the second largest prefecture of Japan after Hokkaido. It is located in the Tōhoku region of Honshū island and contains the island's easternmost point. The capital is Morioka.

Area: 15,280 km² Population: 1,374,530 (2006)

http://www.japan-iwate.info/

Iwate Prefecture (岩手県 Iwate-ken^?) is the second largest prefecture of Japan afterHokkaido.^[2] It is located in the Tōhoku region of Honshū island and contains the island's easternmost point.^[3] The capital isMorioka.^[4] Iwate has the lowest population density of any prefecture outside Hokkaido. Famous attractions include the Buddhist temples of Hiraizumi, including Chūson-jiand Mōtsū-ji with their treasures, Fujiwara no Sato, a movie lot and theme park in Esashi Ward, Oshu City, Tenshochi, a park in Kitakami City known for its big, old cherry trees and Morioka Castle in Morioka City.

How to Recover from Injuries: PRIDE vs RICE?

Here is another guest article from By Thach Ho, the creator of REgel. 

REgel is an all-natural anti-inflammatory topical gel popular with athletes to relieve pain, repair injuries, and recover faster from workouts .

His previous article on this Blog was titled Cramping: Reasons and Possible Solutions

Visit his website at http://www.re-gel.com/Athletes_Almanac

How to Recover from Injuries

R.I.C.E. (Rest, Ice, Compression, and Elevation) has been a standard for clinicians to treat injuries. 

Recently, a new shift of using a holistic approach with a proactive progression will speed up recovery process, and that is called P.R.I.D.E.

RECOVERY 2.0:  P.R.I.D.E.

• Protection
• Range of Motion
• Intake of Proper Nutrition
• Decrease Inflammation/Increase Blood Flow
• Exercise & Loading Progression

During the first three days during the acute phase of an injury, rest should be limited to a short time protecting the injury from further trauma. Within the last few years, numerous studies have shown prolong periods of rest can create adverse reactions and slow the healing process.

A cascade of events of an injury include, inflammation creating a barrier around the area with stagnation of blood and metabolic waste blocking new oxygenated blood flow.  A proactive progression of increasing the range of motion, proper intake of nutrients, while decreasing inflammation will allow new blood flow to the injury. An exercise and loading progression is needed to correct any imbalances and weaknesses to rehabilitee and prevent re-injury.

PROTECTION

24-36 hours of immobilization of an injured area to prevent further trauma to the injury.  Tools included splints, crutches, and ace bandage to create a compression of the injury. Elevating the injury can reduce swelling.

RANGE OF MOTION

After the protection period, emphasize on progressively increasing the range of motion by stretching and lengthening the muscle. Also, focus on isometric contractions of the muscle to rebuild proprioceptive sensory and motor control. This should be done multiple times per day especially after prolong sedentary states.

INTAKE OF PROPERNUTRITION

Numerous foods and naturalsupplements have been studied to speed recovery. The body needs extra nutrients to rebuild the body. Examples include:

1. Ginger, papaya, and pineapple- Contain Proteolytic Enzymes which breakdown proteins to speed recovery, repair damaged areas and reduce scar tissue.
2. Turmeric, garlic, ginger- Anti-inflammatory & anti-oxidant that improves circulation, removing toxins and metabolic waste from damage areas.
3. Chamomile tea- Relaxes muscle and nerves allowing the body to rest and repair.
4. Tart cherries- Contain the highest anti-inflammatory & anti-oxidants content of any food. Tart cherries are great for people suffering from arthritis and pain.
5. Avoid foods that can cause inflammation such as alcohol, sugar, and processed foods.

DECREASE INFLAMMATION & INCREASE BLOOD FLOW

After a muscle tear internal bleeding may occur. Ecchymosis or bruising will form and will remain until swelling and inflammation is reduced. Inflammation is the body’s natural response to protect it from injury and foreign invasion. For example, a fever when a person is sick or puffiness around the skin after a mosquito bite. By decreasing inflammation, blood flow can bring important nutrients to the injury.

Various techniques include:

• Ice-15-20 minutes to help reduce swelling and inflammation. Ice has only been readily available for the last 50 years due to the commercial availability of the refrigerator. Some countries do not use ice for inflammation and use other techniques.
• Ice/Heat Contrast- Technique that decreases inflammation but increases blood flow where it is applied.
• Cool Bath- Submersion under water can lower core temperature throughout the body to reduce inflammation.
• Arnica Montana-Diluted homeopathic pills can reduce bruising, reduce pain, and increase blood flow.
• Certain Foods- Turmeric, ginger, garlic, salmon can reduce inflammation and promote healing
• REgel- All natural topical anti-inflammatory gel that includes arnica, turmeric, and ginger.
• NSAIDs-Non-Steroidal Anti-Inflammatory Drug which includes ibuprofen, aspirin, and naproxen. NSAIDs should be used sparingly and for a short duration. Taking NSAIDs for prolonged periods can cause ulcers, bleeding, kidney problems, and heart problems.

EXERCISE AND LOADING

A complete rehabilitation program must have an exercise and loading progression to correct weaknesses and imbalances to handle the stress of competition. Selections of exercise should include surrounding muscles with dynamic stretching and drills along with strengthening eccentric loads.

R.I.D.E.

The RIDE portion of recovery process must be reviewed and reevaluated periodically. Selecting and changing these variables allows the athlete to adapt to the stimulus. Understanding the reason for the injury and making necessary changes to training can reduce the chances of re-injury.

Structuring a Workout
Middle Distance Training
Scott Christensen

The useful thing about modern training theory is that it was put together by scientists using empirical and replicable evidence rather than a hodge-podge of ideas and intellectual artifacts advanced by coaches.  Because it is rooted in science, training theory is an ever-changing set of principles and concepts that evolve as better scientific testing is done.  The primary literature has been very beneficial to middle-distance coaches over the past ten years especially.  Scientists working in sophisticated, modern laboratories have provided coaches with contemporary research findings such as rest issues, recovery protocol, economy efficiency and muscular actions such as stretching guidelines to apply to their athletes.  This information is just reaching the secondary literature and there are many questions from middle-distance coaches as to what they have recently heard.  Much of this new information is directly applicable to setting up a modern practice session for the athlete in such a way as to not only attain more work, but also to aid in regeneration issues as the athlete recovers.

Physiologists recommend a preferred order in the units that an athlete does in a practice session.  Generally speaking, the more technical or skilful the activity, the earlier in the practice session it should be done.  Conversely, the more endurance related the practice unit, then the later in the practice session it should be done.  A classic example in middle-distance training is the concept of maximum speed work sessions, and by this do we mean “strides” at the end of practice?  Maximum speed work is always done with work of 60 meters or less on the fly.  It is also characterized by at least three minutes of recovery between bouts of work in order to ensure full recovery of the alactic anaerobic energy system.  Having a middle-distance runner do 8 x 40 meters on the fly, with three minutes rest between is a very technical workout.  The athlete should be as fresh as possible and this should be done as the first unit following a dynamic and thorough warm-up routine.  The force production necessary to attain maximum speed is more then four times the force needed to maintain VO_{2 max} pace.  This is a great dynamic strength unit as well as a unit to promote more efficient neuro-muscular technique.  Flying 40 meters make you faster!   Strides at the end of middle-distance practice are a different story.  Strides are usually done in distance of 50-100 meters and usually done on football fields or on track straight-aways.  A short jog or walk back is the popular rest technique.  Doing strides at the end of practice moves the focus from a technical unit to an endurance unit.  Why?  When an athlete is fatigued their stride length decreases and stride rate diminishes.  Both of these factors must be at optimal levels to improve maximum speed.  In addition, strides done as described are too far in distance.  Running fast for more than 60 meters places a greater emphasis on the lactic energy system and leads to acidosis which mot only deteriorates performance, but influences recovery.  This information does not mean you should give up strides at the end of a practice session.  What it does say, is use strides to enhance the anaerobic speed endurance, but not as a tool for maximum speed development.

Tip from Coach Christensen: How to Run the 800 Meter (video)

Another area that has been thoroughly investigated over the past ten years is the concept of static stretching muscles and where to place that unit in a practice session.  There is no doubt that the static stretching of muscles leads to a deterioration of their maximal force production for a time.  Just pick up a rubber band and perform your own experiment.  Long distance runners do not need much force production to run at speeds slower than the lactate threshold pace and hardly any force production is needed at the aerobic threshold pace, so pre-exercise stretching is not harmful to them.  It does feel good to stretch and it helps remove crystallized salts from muscle membranes and joints so some light static stretching has application with these athletes.  Middle-distance runners who practice at 120-134% of their VO_{2 max} pace on a regular basis do have an issue with pre-exercise stretching.  Necessary force production is compromised.  For middle-distance athletes the primary use of static muscle stretching should occur as the last unit of a practice session.

The enzymes that regulate all of the elevated aerobic and anaerobic reactions that surround distance running perform better at a metabolic temperature above the basal level.  For that reason the first unit of any middle-distance practice session should be an extensive dynamic session that emphasizes slow metabolic temperature elevation and an increase in range of motion activities.  Once this unit of “warm-up” occurs the athlete can move on to their major unit of focus that day, keeping in mind once again that endurance units always follows technical units.  Strength units need to be characterized as to what they are: endurance, power, or maximum strength work (technical) in order to place them in the session as well.  Set them up in the same manner as your running units.  For example, the core body work that has become very common in middle-distance training should be done as the last unit of the session.  The goal of the activity is to maintain body posture as the athlete fatigues during the workout or race and thus is an endurance activity.

Myosoma™ - Myofascial Release

Myosoma™ - Myofascial Release

Myosoma™ - Myofascial Release is a group of manual massage techniques (usually clothed using no oil) for releasing bonds between fascia and integument, muscles, tendons, ligaments and bones, in order to reduce pain and increase mobility, fluidity and range of motion. Light to strong force may be used with various techniques, frequently beginning distally of where symptoms are prevalent, since problems may be elsewhere from the pain and stiffness. Methods may include sustained or effleuraging shear, tension (pulling), compression, skin rolling, and barefoot deep tissue, sometimes coupled with active or passive joint motion, with or without stretching.

Restricted fascia is a common contributing cause of seemingly tight and painful muscles, restricted joint mobility and a host of other problems due to tension or pressure on organs, nerves and vessels. Because adhesions and stress in fascia are not obvious on x-rays, CAT scans, MRI's nor with electromyography, physicians have difficulty diagnosing fascial restrictions. The goal of myofascial release is to release fascial restrictions and allow the layers to move freely, thus allowing the muscles to shorten as well as to lengthen, as they should in a healthy human body.

Myofascial release is now used by many massage and physical therapists, and exists in many different forms. Most clinical therapists use direct pressure methods, such as Rolfing^®. Lighter or slower techniques, such as Bowen Technique, use more time to release the layers. Paul, with a background in sports massage and Trigger Point Therapy, trained under John Harris, David Dallmeyer, P.T. and Lamar Bush, and employs various techniques depending on the specifics of the client.

Surprisingly, a muscle may appear tight due to the opposing muscle being restricted from shortening by fascial adhesions, such as a restricted psoas mimicking tight gluteal muscles. Although massage that affects muscles also affects fascia, the effects of myofascial massage specifically may be more potent.^[4] The nervous system's response to physical manipulation of the surface or underlying tissues of the body and decrease in restrictions also causes reflexive and other effects including:

• increased blood and lymph flow
• slowed heart rate
• slowed respiration
• increased immune response
• muscle tonus reduced
• pain reduction
• stress reduction
• general relaxation

Fascia are sheaths or bands of fibrous tissue that bind muscles and other organs. The main factors that induce fascial abnormalities are trauma, chronic strain, and immobility of fascial tissues.^[1] Injuries, stress, overuse, dehydration, overbreathing, poor nutrition and poor posture contribute to restrictions in the layers due to bonding of fascia. In response to physical stress, fascia may reorganize itself and thicken and shorten along lines of tension.^[2] This affects motion of the neck, back, arms, legs, feet and elsewhere. Fascia can become more fibrotic when traumatized or overused, and it tends to web after periods of immobility, causing collagen molecules to tether together, leading to fibrosis. When muscle tissue, fascia and other tissues are damaged, the body tends to quickly patch the area with scar tissue which does not necessarily match the original composition; it becomes less elastic, less vascularized, less innervated, less oriented and thus poorer in performance, and possibly numb or painful. When a muscle is stretched, its fascia is also lengthened. If the muscle's fascia is stuck to other layers of fascia, soft tissue, bone or other organs, tightness may be felt locally and in other areas, limiting muscle elongation, when muscle tightness may not be the actual problem. Myofascial stretching or release in one area of the body may be felt in, and may affect, other body areas. When one considers the many layers of broad tissue that the back has, it becomes clearer why myofascial issues can contribute to back trouble even when people do not feel overworked.

Fascia covers all organs, including muscles, of the body, and has two types. Superficial fascia is fibroareolar tissue and is found immediately beneath the integument over almost the entire surface of the body. It contains fat, and connects the skin with the deep fascia. Deep fascia is a dense, inelastic, parallel fibrous membrane, forming sheaths for individual muscles (epimysium) and internal organs and structures, and in some cases, such as intermuscular septa and tendons, affording them broad surfaces for attachment to aponeuroses or periosteum (bone). Examples are Tensor fasciæ latæ and Glutæus maximus in the thigh, Palmaris longus in the hand and Biceps bracchii and Biceps femoris. Targets of myofascial release include adhesions of superficial and deep fascia, integument, tendons, ligaments, retinacula, aponeuroses, bursae, bone, muscle and other organs.

Myofascial Release separates the layers of fascia from one another and from muscle and periosteum, and it also increases the distance between the collagen fibers, allowing for increased hydration, nutrition and a decrease in capillary compression. Many people believe that lack of mobility is prima facie evidence of tight muscle strands. Trisoma believes that the muscle stretch reflex has an effect on the release of fascia. After myofascial release, many people, even highly mobile and flexible athletes, find that mobility may be improved by release of the fascia layers that can limit the extension and contraction of various muscles.

As with muscle contraction theories and muscles stretch theories, the exact mechanism for myofascial release is still disputed. Some theorize that there is a water bond or collagen bond between fascia layers. Some state that vibrational resonance or emotional unwinding affects consciousness and allows healing.^[3] Paul analogizes Myofascial Release with pulling apart a chicken carcass, or pulling the body out of a shrimp tail. If one pulls with the proper force and technique for the situation, fascia and muscles (meat) will be separated; if one pulls fast or hard, unknown results can occur; if one pulls slowly, it might happen... or you might go hungry.

This modality is sometimes confused with Myofascial Pain Syndrome and Myofascial Trigger Point Therapy, which is a completely different modality. However most myofascial pain and dysfunction can be attributed to fascial restrictions and/ or trigger points, thus the two modalities of Myofascial Release and Trigger Point Therapy are usually effective, non-invasive options for relief of various types of myofascial pain, including fibromyositis, fibrositis and other conditions which are sometimes labeled idiopathic fibromyalgia syndrome due to inadequate or erroneous diagnoses. Other modalities by Trisoma, such as Deep Tissue and Proprioceptive Neuromuscular Facilitation (PNF) also help release fascia.

Self-help is possible with one's own hands, or tools such as Body Stick or foam rollers.

• Physiological Explanation of Fascial Restrictions
• Fascial Anatomy
• Fascial Anatomy of neck