Soft Tissue Mobilization Framework
Mobilize tissues for pain relief
The Soft Tissue Mobilization Framework involves using tools such as foam rollers or balls to mobilize tissues and relieve pain. This framework is based on the idea that pain is a request for change and that mobilizing tissues can help to restore range of motion and reduce pain. The framework involves using gentle, sustained pressure to mobilize tissues and promote relaxation.
- Pain is a request for change
- Mobilizing tissues can help to restore range of motion and reduce pain
- Gentle, sustained pressure is key to effective mobilization
- Identify areas of tension or painUse a foam roller or ball to identify areas of tension or pain in the body. This can be done by rolling or pressing on different areas of the body and noting where there is discomfort or pain.Pro tipStart with gentle pressure and gradually increase as neededWarningAvoid applying too much pressure, which can cause further injury or discomfort
- Apply gentle, sustained pressureOnce areas of tension or pain have been identified, apply gentle, sustained pressure using a foam roller or ball. This can help to mobilize tissues and promote relaxation.Pro tipUse slow, controlled movements to apply pressureWarningAvoid bouncing or jerking movements, which can cause further injury or discomfort
- Focus on breathing and relaxationAs you apply pressure, focus on breathing and relaxation. This can help to promote relaxation and reduce pain.Pro tipTake slow, deep breaths and focus on relaxing the musclesWarningAvoid holding your breath or tensing up, which can cause further discomfort
A person uses a foam roller to relieve tension in their quadriceps. They start by identifying areas of tension or pain, then apply gentle, sustained pressure using the foam roller. As they roll, they focus on breathing and relaxation, taking slow, deep breaths and relaxing their muscles.
The Soft Tissue Mobilization Framework has its roots in physical therapy and sports medicine. Dr. Kelly Starrett, a physical therapist and expert in mobility and movement, has developed this framework as a way to help individuals take control of their own mobility and pain relief.