WELLNESS CONNECTION · Fitness

Myofascial Release

By Michael Brazeal, M.A., Director of Fitness

February 05, 2010 - 1:59PM

Feeling sore, stiff and tight after your workout? Can�t make it to the spa for a relaxing massage to soothe those aching muscles? Try one of the best kept secret in the fitness industry - foam rolling - to reduce tender spots and trigger points caused by myofascial pain.

Myofascial Release
What is myofascial release? The science behind this muscle-tension relieving method is a form of soft tissue therapy, targeted at pain reduction, increasing range of motion and restoring balance to the body. Myo refers to the muscle and fascia refers to the sheet or matrix of connective tissue covering or binding together muscles and organs. Myofascial discomfort accounts for as much as 85 percent of the physical pain that people suffer, according to the National Association of Myofascial Trigger Point Therapists.

Exercise, lifestyle, repetitive movements and chronic postures (like sitting or standing for hours at a time) often cause the myofascia (muscle connective tissue complex) to become tensed and knotted. When chronically stressed, trigger points can result. These trigger points may be evident with movement or may lay hidden deep in the tissues resulting in spasms, knots and inflammation. Most often, the symptom is manifested by localized pain and restricted range of movement, leaving the area sensitive to touch and/or pressure. When this condition is left unmanaged, it can lead to injury and ultimately debilitation.

A foam roller can be used to manipulate and stretch the connective tissue, helping muscles to function properly. With a foam roller (which costs about $30), massage can be self-administered to the affected areas that are tight or stiff. This neuromuscular technique, similar to massage therapy, releases the fascia that has become knotted, bound, painful and inflamed, restoring tissue mobility and balance.

Benefits of Foam Rolling
Foam rolling can help release trigger points. Although rolling on these areas may be uncomfortable or somewhat painful, the even and constant pressure applied with the foam roll takes advantage of the neuromuscular system by quieting trigger points, thereby alleviating the pain and restriction. Common areas of the body that can benefit from myofascial release include the calves, glutes, hip flexors and IT Band (the long flat tissue that spans the outer part of the upper leg from the hip to the top of the knee).

Foam rolling is simple and effective. It can be done virtually anywhere. Most everyone can benefit from foam rolling; however, the same contraindications that apply to deep tissue massage also apply to foam rolling � always consult with your doctor or health care professional before engaging in any physical activity.

The technique for foam rolling is similar with all body parts. Once you master the technique you can easily work any area of your body that is stiff and sore.

Foam Rolling Basics:
� Roll the entire length of the muscle and connective tissue using constant pressure, usually from one�s body weight, back and forth, at a rate of about one inch per second
� Hold pressure on an area or point of tenderness/pain. Keep pressure on that spot for a period of 30 to 90 seconds (or until relief is felt) and then proceed to roll the remaining length of the muscle
� Avoid rolling over the joint or any bony prominences.
� Reposition the body to cover the entire surface area of the muscle to relieve all trigger points and knots

To discover the benefits of foam rolling and myofascial release, try a workshop or individual instruction on myofascial release at California Health & Longevity Institute. Contact Guest Services for more information: 818.575.1114.

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