Myofascial release is that activity that you know you should do every day after a workout. It’s a safe, non-invasive manual therapy focusing on reducing pain and restoring mobility by releasing tension in the fascia, the connective tissue wrapping your muscles. Then life gets in the way and you just want to get that session in, so you skip it. Let’s take a look at some techniques that you can easily fit into your schedule so you can remain injury free. All you need is a lacrosse or tennis ball and about 10- 20 minutes. You could consider doing this while you’re watching TV.
Your feet and ankles:
In a seated position, on the floor or a chair, place the ball under your foot. Make small circles moving counter-clockwise and clockwise. Move on to the arch of your foot and perform the same motions. Next, place the ball under the ankle joint and lightly roll the ball around applying pressure as needed. Repeat on the other side.
Your calves:
Start by centering a ball on a yoga block or another hard service. Place your leg in the center over the ball. Roll back and forth or make small circles. When you find tightness or contraction, hold the ball and then release. If you need more intensity, take the other leg and cross it over the top, creating pressure. Repeat on the other leg.
Your hamstrings:
Start by centering a ball on a yoga block or another hard service. Place the ball underneath your leg towards the center. Gently roll the ball lightly until you find a tight spot. Contract into the tight spot, hold for a few seconds and release. You may feel the tightness radiate to your inner thighs or even your quadriceps. Repeat on the other side.
Your glutes:
Lift your hips and tuck the ball underneath one side of your rear, just below the belt line. Slowly move the ball side to side until you find an area of tightness. Relax into the tight area, applying pressure with the ball. DO NOT ROLL AT THE CONNECTION POINT BETWEEN YOUR HAMSTRING OR YOUR GLUTES. Repeat on the other side.
Your upper back:
Place the lacrosse ball between your spine and the inner border of your shoulder blade. Slowly lift your body into bridge to find areas of tightness. For a tight area, pause, wrap your arms into a gentle hug and slowly move your elbows in a circle. DO NOT PLACE BALL DIRECTLY ON YOUR SPINAL COLUMN.
Adam D’Angelo is a Fitness Director at Merritt Clubs Towson.
