Running is Sadistic: Myofascial Rolling

One of the techniques I've been learning about as a runner is rolling, or more specifically myofascial rolling. It's a pre/post workout technique used to aid in injury prevention and/or recovery of the muscles, and while they say it may be uncomfortable when you start out in rolling, my personal opinion is that you have to really be a sadist to give it your full effort.

So, What is the myofascial system? It's a thin silvery sheath of tissue that covers the outer surface of your muscles, including individual muscle fibers. While science hasn't completely figured out the fascia, they have figured out that the fascia and muscle can get stuck together (whether from prolonged inactivity, injury, or overuse) and when this occurs it can cause knots (aka "trigger points") that restrict movement, reduce flexibility and hamper muscle function.

Why is rolling important?  Rolling releases the fascia from the muscle and stretches the muscle fibers and tendons, increases blood flow and circulation to the soft tissue, allowing your muscles to recover better and even perform better when rolled pre-workout.

Some key points to rolling out:

• Avoid bones and joins - keep the rolling on the muscle groups and soft tissue areas only
• Roll over each target area repeatedly - it's not just a "one and done" kind of thing
• If you find a painful area ("trigger point"), pause on that area for a few seconds to allow the tissue to soften
• Expect discomfort. Tenderness and bruising is common when you first start rolling (this is where the sadistic part comes in). As you get more familiar with rolling, you may even want to upgrade to a denser roller. 

While there are many areas you can roll out, I'm including some of the key areas I've needed as a runner. If you want the full guide, there's a pdf download from Ashley Borden that lists many areas of focus for myofascial rolling.

The IT Band has been a big one for me and when it's flaring this roll out definitely makes me flinch but the relief the next day from sticking with the roll out is so worth it.

Hamstrings are extremely important to us runners and if nothing else, this one exercise should at least be tried after a run.

 

 My latest battle as a runner is a burning tightness in my calves. My run coach at Lifetime Fitness has attributed it to a combination of pushing too hard (too fast), treadmill running (I'm used to road runner but the weather has brought me indoors), and overuse (I've been doing shorter treadmill runs on back-to-back days instead of every other day outdoors). This next exercise is just what the doctor (or in this case, coach) ordered.

 While rolling may not be for everyone (because it isn't the most comfortable thing to inflict upon yourself), it is a great technique to adopt for injury prevention and to naturally improve muscle performance. There are a variety of rollers out there in a variety of firmness. While my gym has the black high density foam rollers like the one pictured, I'm considering getting something a bit softer until I'm used to rolling.


Images and info from the Ashley Borden "Rolling Out" Guide.