Table 3.
Self-myofascial release programs.
| Target Muscle | Self-Myofascial Release | Protocol | Frequency | Time |
|---|---|---|---|---|
| Triceps surae |
|
1. Apply forward and backward at the trigger point 2. Apply left and right at the trigger point 3. Apply left and right after ankle rotation at the trigger point 4. Repeat at the downward, middle, and, upward positions of the triceps surae |
1. 4 times 2. 4 times 3. 4 times 4. 1 time |
4 min |
| Tibialis anterior |
|
1. Apply forward and backward at the trigger point 2. Apply left and right at the trigger point 3. Apply left and right after ankle flexion and extension at the trigger point 4. Repeat at the downward, middle, and, upward positions of the tibialis anterior |
1. 4 times 2. 4 times 3. 4 times 4. 1 time |
4 min |
| Quadriceps femoris |
|
1. Apply forward and backward at the trigger point 2. Apply left and right at the trigger point 3. Apply left and right after knee flexion and extension at the trigger point 4. Repeat at the downward, middle, and, upward positions of the quadriceps femoris |
1. 4 times 2. 4 times 3. 4 times 4. 1 time |
4 min |
| Tensor fasciae latae |
|
1. Apply forward and backward at the trigger point 2. Apply left and right at the trigger point 3. Apply left and right after knee flexion and extension at the trigger point 4. Repeat at the downward, middle, and, upward positions of the tensor fasciae latae |
1. 4 times 2. 4 times 3. 4 times 4. 1 time |
4 min |
| Gluteus maximus |
|
1. Apply forward and backward at the trigger point 2. Apply left and right at the trigger point 3. Apply after abduction and adduction of the hip joint at the trigger point 4. Apply after flexion and extension of the hip joint at the trigger point |
1. 4 times 2. 4 times 3. 4 times 4. 4 times |
4 min |