Fascial Release: An Everyday Ecstasy

When I tell you that there is an activity you can do every day that will give you pleasure, increased mobility, faster recovery from injury or exercise, and a better relationship with your body, I probably sound like a snake-oil salesman.

I wrote recently about recovery strategies, and one of them was fascial release, otherwise known as massage, foam rolling, Theragun. Stretching falls under fascial release as well, when done very slowly.

What is fascial release exactly? Well, fascia is a thin but strong web of connective tissue that surrounds and supports your muscles, bones, nerves, and organs, helping your body hold its shape and letting tissues glide smoothly as you move. Fascial release is a technique that gently applies sustained pressure and slow movement to loosen tight fascia.

Why should you include it in your daily routine?

1. Improved mobility.

2. Reduced injury.

3. Increased bodily awareness.

4. Faster recovery from both injury and normal exercise soreness.

I have a long, loving relationship with my foam roller.

Explaining it is easy, but doing it takes a little practice. It may even feel silly or pointless at first, but once you have figured out how to release your tight spots, you will understand why I'm so crazy about it.

It doesn't really matter what method you use. Vibrating massage gun. Foam roller. Lacrosse ball. Stretching. It all brings relief, and really only matter based on what part of the body you are working at that time. A foam roller is perfect for larger muscle groups, like your upper back, glutes, quads, and hamstrings, while a ball can get into a smaller space. A massage gun can get into some muscles very well, and requires less rolling around on the floor, so can be nice if you have limited space, like a hotel room or small apartment.

There are many tutorials online for fascial release, and so I won't go into any routines. You can follow those if you want. My main tip is to listen to your body.

When using any of these tools, find a spot that feels a little extra sore or stiff, and stay there with your tool for a good 30-60 seconds. For foam rolling or a therapy ball or gun, that means staying in that spot, for a stretch, it means staying in the stretch. With the roll/ball/gun, once you've reduced that feeling a little, work the area around it. If there is a circulation issue or build up of lactic acid or inflammation, this will help dissipate it and get it out of that constricted area. Stretching will naturally do this as well.

Good self-myofascial release is all about taking your time and mindfully engaging with your body. It can be an act of meditation, and therefore good for your mind and body.