Roll into Action

Using a Foam Roller to stimulate Myofascial Release

What is Myofascia?

Myo refers to our muscles. Fascia is a band or sheet of fibrous connective tissue beneath the skin that holds us together attaching and enclosing the muscles, organs, bones, nerves and blood vessels. The totality of the fascia and the muscles in our body makes up the myofascial system. Imagine the lining which resembles the dense white membrane separating the orange from its peel. Because all our body parts are interconnected by fascia, any tension or stretch in one area of the myofascial system will be transmitted to other distant areas of the system.

Why use a Foam Roller?

The foam roller provides a myofascial massage which stimulates the release of stiff muscles and surrounding fascia by applying gentle pressure on the soft tissue and traction to the fascia. Foam rolling helps to break up scar tissue resulting from past injuries, intensive training sessions or habitual wear and tear. The foam roller can be used to isolate a point of tightness or pain and holding the roller in place for several deep breaths. Or, it can serve as a mini massager moving gently over the targeted area. Moving slowly helps to penetrate the deeper levels of myofascia. The breath remains even and the rest of the body at ease. Common areas to roll out include the upper back, gluteals, quadriceps, hamstrings, calves and the iliotibial band. Avoid rolling over joints and bones.

Key Benefits of Myofascial Release:

• Enhances blood flow to the targeted area

• Increases hydration by compression and release

• Improves range of motion and flexibility

• Eases muscle pain and stiffness

• Helps to eliminate toxins

• Regular practice boosts results

Cautions: If you have a known medical condition or injury, it is recommended that you discuss these matters with your medical professional prior to participating in myofascial release. Avoid this practice unless you are practising under the supervision of an experienced instructor.