Runner's Self-Treatment: Discover the Top 5 Self-Myofascial Release Techniques to Implement
Ready to dive into the nitty-gritty of post-run recovery, guys? Let's kick things off with a spicy little secret: your body ain't just made of muscles and bones, it's packed with fascia!
This connective tissue, known as the body's fabric, soaks up water like a thirsty sponge, and when it's well-hydrated, it allows your body to move like a well-oiled machine. On the flip side, when it gets dried out, it can limit your mobility, making your whole bod fancy a good stretch, mate.
Elliot O'Connor, a physical therapist at the UW Medicine Sports Medicine Center at Husky Stadium, says it's tough to loosen up this complicated web of fascia just by stretching. That's where self-myofascial release comes in, a fancy name for self-massage.
Foam rolling, a self-massage method, can work wonders on deep tissue, breaking up scar tissue and adhesions, or knots, making the tissue more pliable. Fascia experts believe that myofascial release increases blood flow to the area, improving circulation, and hydrating fascia[1]. This revitalization process can aid in recovery, decreasing delayed-onset muscle soreness*.
5 Spicy Self-Myofascial Moves for Runners
These self-myofascial moves target the lower body areas that tend to get overworked and hold the most tension for runners. Dig out your foam roller and a lacrosse ball, and prepare yourself: Self-myofascial release might make you squirm at first!
Aim to do each move for at least two minutes once or twice a week as part of your ongoing self-care routine, advises O'Connor. If you feel any pain during these moves or are unable to take a full breath while doing them, lighten up. Persistent pain should be addressed by a medical professional.
Move 1: Outer hip ball massage
Chances are, you have more tension in your outer hip than you realize, and it shows up, especially during activities like self-myofascial release[2]. In runners, the hips and glutes are often both weak and tight, especially for those who spend a lot of time sitting between runs.
How to: Lie on your side with your upper body weight resting on your forearm. Locate the small area of soft tissue under your pelvis bone but above your femur bone. This is where your gluteus medius and your tensor fasciae latae muscles are located. Place the lacrosse ball in this area and gently roll up and down the hip. Look for any spot that's tender, but know that when you're first starting out, the whole area may feel sensitive. Hold the ball there and flex and relax the muscle to let the ball work in deeper before moving to the next area.
Move 2: IT band foam rolling
If you've got knee pain from running, there's a good chance it's due to your iliotibial band (IT band), says O'Connor[2]. This dense piece of fascia runs from outside the pelvis to below the knee and helps stabilize the knee during running.
How to: Position your body on a foam roller with the outer side of one leg perpendicular to the long side of the roller and your upper body resting on a forearm. Use the other leg like a kickstand in front of you for support and to help you roll from just below your hip to right above your knee. As you relax into the foam roller, flex and relax your muscles to help break up the dense IT band tissue, spending extra time on areas that feel most tender.
Keep in mind, there's still a lot that movement experts don't know about fascia, but self-myofascial release is a hot topic when it comes to enhancing post-run recovery. Happy rolling!
Incorporating self-myofascial release into your health-and-wellness routine can aid in recovery by reducing delayed-onset muscle soreness, as it increases blood flow to the affected areas and rehydrates the fascia. Following a self-care routine that includes moves like the outer hip ball massage and IT band foam rolling can be particularly beneficial for runners, as these exercises target the lower body areas that often hold tension and become overworked during running activities.
