Your muscles are supported and protected by a strong connective tissue called fascia. Fascia is a densely woven system that covers and unites the body’s components, providing stability and supporting the proper direction of pull of the muscles. In a normal, healthy state, the fascia has a wavy and relaxed pattern. It can stretch without restriction. When a muscle gets inflamed, injured, or scarred from injury, the fascia becomes tight, restricted, and can be a source of pain. Habitual poor posture, repetitive stress damage, or acute injury are all damaging to the fascia. This restriction not only causes pain but can also restrict the movement of the muscles.
Myofascial release is a manual massage technique used to eliminate general fascial restrictions, typically performed with a device such as a foam roller. It is thought to realign the muscle and connective tissue fibers from knots or bundles back into their more relaxed wavy pattern and to reset the proprioceptive mechanisms (sensation and awareness of body position and movements) of the soft tissue. It also helps to reduce tightness of the underlying muscles.
You may ask why this is important, especially if your current exercise routine consists mainly of walking and does not contain strength training or high impact training. Chances are good that you have tight muscles, poor posture, and/or sit for long periods of time. Any of these things, even excess body weight, puts stress on your muscles and fascia. Thus, you should be incorporating some myofascial release into your routine to help your body stay properly aligned, help your muscles work more smoothly, and to help reduce any aches or pains you may have from tight muscles.
Foam Rolling Basics:
Foam rollers come in different sizes, different densities, and with different surfaces. If you are new to rolling, I suggest starting with a longer roller (24 or 36 inches) that has a smooth surface and is less dense. There are several foam roller brands and while some use different colors to distinguish between the softer versus firmer rollers, there is unfortunately no universal standard. The ones that are a completely solid piece and constructed of foam are softer than those by Trigger Point or similar brands which use a hard, grooved material over a hollow core.
Start by sitting on the foam roller, with it underneath your butt. Slowly roll back and forth over an area of 2-6 inches. If you find a particularly tight or tender spot, sit on that spot for 30 seconds, simply taking deep breaths and letting your body sink into the roller.
Slowly work your way down your legs from your butt. You can roll all of the backside of your legs, all of your back muscles, your quadriceps on the front of your legs (big muscle at the top of your leg located from your hips to your knees), and along your hips and sides of your leg. DO NOT roll on your bones!
Stay off your kneecaps and ankles!
This is a basic overview of rolling. Ask me for a routine designed to target your most-needed areas!
Jenni Pottebaum is an ACE Certified Personal Trainer, Ironman Certified Triathlon Coach, US Masters Swim Coach, ACE Certified Health Coach, and former Professional Triathlete. Jenni’s personal motto is the body achieves what the mind believes. She uses positive thinking combined with hard work and smart recovery to get the most out of her clients. If you have questions regarding this article or are looking for someone to help you achieve your health and wellness goals, contact Jenni at here.
