Not just stretching – foam rolling!

On your way to being optimally fit, you’re going to find your body getting achey on you. No – this is not “old age” as one 27-year-old thought as she sat in front of me wondering about her fitness level. Sigh. How does a 27 yr old think that their body is already on the decline?? How does that happen?? It happens because we settle for a standard less than optimal & it happens when there is no one acting as the educator and reminder about what is really possible with these amazing bodies of ours.

But I digress…you’re going to get achey& sore as you exercise, live, and move. Even if you sit on your butt and do none of the fitness-y things I encourage you to do, you are going to need the info in this post to relieve aches from the body. Stretching is one thing you can do, but it is not enough. Muscles can be tight, but they will also develop little knots and adhesions in them that only come out from direct pressure. This is called myofascial release – or as some clients know it – torture.
Why so scary sounding? Because when first beginning myofascial release on tender areas, the pain that comes with the release of these knots & adhesions can get quite uncomfortable. It is one of life’s little pleasures to watch a full grown man get teary-eyed as he releases his IT Band. “But it’s just a piece of foam!” they say. I just smile & remind them to breathe. Read on to learn about the benefits of myofascial release!

Performing myofascial release on the muscles of the body can provide a variety of positive effects on the body; release of “tight” muscles and knots, release of chemical build-up in muscles that are over-worked, improvement of muscular kinetic chain linking (how the muscles talk to each other), improvement in posture and gait, among other things. Most people will benefit from performing myofascial release several times per week on affected areas.

Using a foam roller, start at the base of the muscle and roll slowly up the muscle (toward your heart). When rolling onto a tender spot, stay on that spot while breathing deeply for a minimum of 30 secs, or until it releases. This may take a minute or more for difficult areas. When the pain reduces by 75%, continue rolling up until you reach the top part of the muscle.  Be sure to never roll on the cervical spine (near the neck) or on joints as these areas are not stable enough for the force of your bodyweight pressing into them. Rolling fast up and down the muscle will not release the muscle, in fact, it may cause the muscle to tighten further. Slow and steady is your motto when doing myofascial release.

I like www.performbetter.com for my foam rolling needs but there are also many other great companies out there. You want a dense foam roller so that it will last longer and will press deeper into the muscle. Check out my post about aches & possible myofascial release points to begin this part of your optimal fitness program today!