Myofacial Release: Rolling the Aches Away

Kiley Schoenfelder

| May 25, 2013

The sun is out. Memorial Day is around the corner. I think its safe to say we would all like to pick up the pace of our workouts in order to see some significant results before setting foot on the sandy beaches.

Motivation is at an all-time high. But before you go stepping up your current routine a notch, think about your actions prior to your workout and once it is complete. Looking and feeling good should not have to come with consequences.  The best way to remain injury-free is to take just five minutes and practice a few self-myofacial release (MFR) techniques. 

I found this article from the Hospital for Special Surgery that gives a fabulous explanation of what MFR is and why almost all of us should do it. Check it out:

http://www.hss.edu/conditions_myofascial-release-overview.asp

Now that you understand the importance of MFR, I want to point you in the right direction on how to get started. Most health clubs offer foam rollers to their members, but if you don't have access to any, you can purchase your own. They are inexpensive and you can go directly to Amazon to get one.  here are loads of wonderful ones on the market, but I recommend the most basic one to my clients and friends:

http://www.amazon.com/Black-High-Density-Foam-Rollers/dp/B0040NJOA0/ref=sr_1_1?ie=UTF8&qid=1368291491&sr=8-1&keywords=foam+roller

The foam roller will soon be your best friend. I call it a cheap massage. There are so many different exercises to try that I won't list them, but if you are unclear how to use it I will personally walk you through some of my favorites. Just contact me through Facebook or my website www.kfitnyc.com and I'll be happy to lead you in the right direction.  

Exercise leads to muscle soreness, but it should not lead to pain. Make sure you are cleared by your doctor to workout, and be sure you start at the proper exercise level. (Did you read my April article regarding training intensity and heart rate monitors?) Then do yourself a favor and grab a foam roller and use it often. Your body will cheerfully thank you. 

 

(New York City-based fitness instructor Kiley Schoenfelder was diagnosed with type 1 diabetes at age 8. She operates her own independent fitness company, K FIT NYC. Kiley holds two certificates from the National Academy of Sports Medicine: Corrective Exercise Specialist and Certified Personal Trainer.)

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Categories: Exercise, Heart Rate Monitors, Massage, MFR , Myofacial Release, Training Intensity, Workout


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