Contributors: Erin Petrarca, Marlena Vendemia
This past February, several members of the RT Plus team had a great time attending the IDEA Personal Trainer Institute in the D.C. area. We walked away with plenty of new information as well as a good sense of what is trending in the industry today. Fascia and myofascial release were prominently featured topics at the conference and are currently very hot topics in the fitness and wellness industry. Fitness professionals have, for many years, been aware of the importance of the fascia. We have practiced myofascial release, commonly in the form of foam rolling on both ourselves and our clients. Since this topic is garnering so much attention as of late, it seemed like a good time to focus on the "why" and the importance of self myofascial release.
WTF? (What's the Fascia?)
First, let's talk about what fascia is exactly. Fascia is the connective tissue network that holds our bodies together. It is one of the largest organs of the body! Think of it as one seamless, interwoven piece of Saran Wrap that both separates and connects all of our muscles and body parts at the same time. It is one, large, connected system, and we must see it and treat it that way. As we break down each part of the body and label it as an individual part, we lose sight of the system as a whole. Each part affects the whole and we must acknowledge that! Our fascia largely impacts the way we move, and because it is rich in nerves and sensory receptors it largely impacts the way we feel! It is important to care for our fascia because if neglected, it can actually cause problems including tightness, decreased range of motion, discomfort and pain. Tightness of the fascia in one area can result in pain or tension in other nearby parts. The more we care for our fascia the more we will move with efficiency, ease and fluidity as well as reduce our risk of injury.
Show me the Benefits!
Evidence from scientific research suggests that self myofascial release 1) reduces tension which allows for greater range of motion, 2) reduces the risk of developing "knots" or adhesions as a result of collagen binding between layers of muscle tissue, 3) helps to reduce soreness after an exercise session, which in turn may help to aid in recovery time, and 4) promotes a feeling of relaxation which is an important psychological benefit. We have seen time and time again with our clients how foam rolling for a brief time before working out, and for a longer time following a workout, has provided all of the above benefits. On a personal note, I have noticed the when one part of my body feels tight and painful, foam rolling often does the trick. Furthermore, the tight and painful part of my body quite often is not the part that needs the rolling. For instance, pain in my low back usually crops up when I haven't been faithfully foam rolling my glutes and hips.
How we roll at Results Training Plus
At RT Plus, foam rolling and myofascial release are a part of almost all of our clients' training programs. We have seen the benefits and pay special attention to preventative maintenance which includes teaching our clients to practice myofascial release, assigning rolling "homework" to do on their own and incorporating preventative maintenance as needed into training sessions. Would you find this at your regular group fitness studio? You may, but chances are you will not be doing this in your standard group fitness class where your stretching at the end of class may be only 2 or 3 minutes long. If you want greater performance and less soreness, why would you skip the preventative maintenance? Our motto of "Train Smarter, Not Harder" translates into taking care of the whole body, not just training the individual parts. And taking care of your fascia is taking care of the sum of all of the parts!
Let's get rolling!