USING MYOFASCIAL RELEASE TO IMPROVE PERFORMANCE
As a running coach, I am always looking for ways to help my clients improve their performance and reduce their risk of injury. One technique that I have found to be particularly effective is myofascial release. This technique involves using pressure and manipulation to release tension in the fascia, the connective tissue that surrounds and supports the muscles.
There are several different forms of myofascial release, including massage, foam rolling, and stretching. Each of these techniques can be effective in reducing tension and improving the range of motion, but they work in slightly different ways.
Massage
A massage is a popular form of myofascial release that involves applying pressure to specific areas of the body in order to release tension and improve circulation. There are several different types of massage, including Swedish massage, deep tissue massage, and trigger point massage, each of which targets different types of tension and tightness.
One study published in the Journal of Sports Science and Medicine found that massage can be an effective way to improve the range of motion and reduce muscle soreness after exercise. The researchers found that athletes who received a 20-minute massage after exercise had less soreness and a better range of motion than those who did not receive a massage.
Coach Wilson foam rolling his calves prior to a track session in Colorado
Foam Rolling
Foam-rolling is another popular form of myofascial release that involves using a foam-roller to apply pressure to the muscles and fascia. This technique can be performed on many different areas of the body, including the legs, back, and arms.
One study published in the Journal of Athletic Training found that foam rolling can be an effective way to improve the range of motion and reduce muscle soreness. The researchers found that athletes who performed foam-rolling exercises on their legs had less soreness and a better range of motion than those who did not foam-roll.
Stretching
Stretching is another form of myofascial release that involves elongating the muscles and fascia in order to reduce tension and improve flexibility. There are many different types of stretching, including static stretching, dynamic stretching, and proprioceptive neuromuscular facilitation (PNF) stretching.
One study published in the Journal of Strength and Conditioning Research found that PNF stretching can be an effective way to improve flexibility and range of motion. The researchers found that athletes who performed PNF stretching exercises had greater improvements in flexibility and range of motion than those who performed static stretching exercises.
Overall, myofascial release can be a powerful tool for athletes looking to improve their performance and reduce their risk of injury. By releasing tension in the fascia and improving the range of motion, athletes can move more freely and with greater efficiency, leading to better performance and fewer injuries.
If you're interested in trying myofascial release, there are several different techniques that you can use, including massage, foam rolling, and stretching. Each of these techniques can be effective, so it's important to find the one that works best for you.
As a professional running coach, I often recommend that my clients incorporate myofascial release into their training programs in order to improve their performance and reduce their risk of injury. By working with a qualified massage therapist or physical therapist, athletes can develop a customized myofascial release program that is tailored to their specific needs and goals.
In conclusion, myofascial release is an effective way for athletes to improve their performance and reduce their risk of injury. Whether you prefer a massage, foam rolling, or stretching, there are many different techniques that you can use to release tension in the fascia and improve the range of motion. So if you're looking to take your training to the next level, consider incorporating myofascial release into your routine and working with a qualified professional to develop a customised program
I hope this helped, let me know what is your favourite form of Myofascial release is down below!
Take Care
Coach Wilson
