Myofascial release: I love it, I hate it, but it is KEY to my workout regime.

Defined by the Mayo Clinic as ‘a manual therapy technique often used in massage, focusing on pain believed to arise from myofascial tissues — the tough membranes that wrap, connect and support your muscles’ myofascial release can be performed by a professional {think Chiropractor or Masseuse} or by yourself. As a strong believer in Chiropractic Medicine and a long-time patient, I’ve heard time and time again how important this technique is for everything from injury recovery to flexibility to increased speed and strength. However just because someone tells me something is beneficial doesn’t necessarily mean I will run home and try it immediately. It actually means that it may take me a few months, even years, to full buy in and give it a shot. Hey, I’m just being honest. For me personally, I figured going to my Chiro monthly and letting him do his thing was enough though I did buy a foam roller upon his suggestion of one. I disliked it immediately. Looking back, that was more because I didn’t do too much research on the size, firmness, etc. that I needed for my body and instead picked up a cheap one at Target expecting them to all be the same. WRONG. Totally wrong.

So the foam roller…best friend or worst enemy?

The answer to that question lies almost exclusively in what kind of workout I did the day before. Over the last 6 or so months I have focused on making foam rolling a part of my nighttime routine. That routine goes something like scroll social media aimlessly, do a few planks, wash my face, foam roll, brush my teeth, stretch, tuck myself in. Riveting information, I know. My point is, once I started the habit and truly understood the importance of self-myofascial release, it became a normal part of my day. I’ve noticed three main benefits from doing so:

Increased stamina

It may sound odd, but I’m totally serious. My ability to run longer distances has improved, my ability to crank out faster intervals on the treadmill has seen a significant boost, and while doing any kind of hill workouts will always suck, I’ve seen myself be able to maintain consistent paces further up my hills than usual. I believe that my range of motion and the length of my muscles are both at all time highs, allowing me to push myself further and faster.

Decreased knee pain

Ever since I had knee surgery the summer before my Freshman year of High School, I’ve had issues with my right knee. Tendinitis, random swelling, a decreased range of motion, etc. have plagued me for just over 10 years but I’ve grown quite accustomed to the annoyance and often times just dealt with it. Well last year as I was training for the Dam to Dam Half-Marathon, my LEFT knee started acting up. I’m talking BAD. So bad that during two separate long Saturday runs I called Kyle, crying, to come pick me up because my leg gave out. Major ego-crusher. Two weeks prior to the race I was told I couldn’t run it because physically my knee would not be able to make it 13.1 miles. Lets just say I had a meltdown that spanned a few days. Anyway, after foam rolling on a regular basis like a crazy person, my ‘good’ knee is back to about 95% and I’m back up to being able to run 10+ miles at a time. Strengthening and loosening my IT bands, hamstrings, quads, and calves has in turned helped to strengthen my knees and decreased my knee pain almost entirely.

Improved flexibility

Stretching is paramount to performing at your optimum potential. Proper stretching before and after workouts leads you to become more flexible. Those facts have been proven time and time again but in my opinion, to maximize your flexibility and compliment your stretches, you must also incorporate myofascial release. Getting your blood flowing and reducing muscle soreness will lengthen your muscles and improve your range of motion. Heck, I can do the SPLITS again now and I’m a firm believer foam rolling is one of the biggest reasons why.

Yet again, I remind everyone that I am NOT A FITNESS EXPERT, I did not go to school for Kinesiology or Exercise Science, and I haven’t read every book about being in top physical shape. However I am 100% dedicated to my personal fitness regime and discovering what is best for me and my body. Just because something is right for me does not mean it’ll be right for you. I do think that myofascial release/foam rolling can have benefits for anyone and everyone, though. My biggest suggestion is to learn proper technique. It’ll be painful, sometimes you’ll cry {or maybe that’s just me–whatever!}, but to me it is worth it. No pain no gain, right?!

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Tee / Capris / Foam Roller / Yoga Mat