Spend 5 minutes on each technique for a 25 minute runner's rollout.
As a practitioner and student of movement, I'm regularly witnessing the benefits that muscle and fascia release provides. In my own body this has been particularly true when I've been under intense physical stress. In 2024, when I was training for the NYC Marathon, I needed to put into practice, in my own body, what I teach to clients for theirs. During training this release work was essential for keeping past injuries at bay, keeping my body flexible and my muscles strong. Here, I am mapping out 5 essential muscle releases for runners. If you're not a runner, this is for you too.
But first, let's talk about what myofascial release is and why it's effective.
Myofascial Release is a way of manipulating and restoring the movement to the tissues that surround your muscles. You may also know Active Release Technique which is a form of Myofascial Release that is performed by a practitioner like a chiropractor or a physical therapist1.
Self-Myofascial Release is performed by the self (you!) with the assistance of a ball or foam roller.
Both ART and Self-Myofascial Release break up adhesions and scar tissue in the muscles. It can be particularly helpful for TMJ, Platar Fasciitis, Overuse Injuries, Lower-Back Pain and Shin Splints and last but certainly not least, athletes.
Studies have proven that myofascial release improves muscle flexibility in long distance runners & other athletes2.
Here are 5 SMR (self-myofascial release) techniques that I found to be the most effective for running. These movements were in my regular rotation of training exercises for the NYC Marathon.
Spend ~5 minutes on each technique for a 25 minute rollout and for the complete, guided class take the Myofascial Release for Runners Class on The Danaher Method Digital Library.
** As always, you should listen to your body and speak with a doctor before starting a new practice or if you experience any pain.
1/ Foot Roll Out
Start standing near a wall for balance. Place a ball underneath 1 foot.
A/ "Scrub" the bottom of the foot, try to cover all crevasse.
B/ Roll toe to heal along the inner arch, continuing to move laterally to the outer arch
C/ Step your heel on the ball and "smush" from side to side massaging into the pad of the heel.
Tip: Use a wall or table for balance and you can focus on the stretch instead of the ball rolling away!Plus, if you have 2 balls, switch balls when you switch feet for the longevity of the ball.
2/ Calf Stretch with Ball
A/ Seated on the floor on a mat or blanket, place a ball at the widest part of the calf. B/ Rock the leg from side to side moving the calf muscles along the ball.
C/ Rotate the leg into external and internal rotation to get the lateral and medial side of the leg.
D/ If/when you find a "sticky spot", pause, point and flex your ankle.
Tip: if this feels too intense, keep your pelvis on the ground or use a foam roller.
3/ Prone Quad Stretch with Release Ball
Quad release on a foam roller is great but a ball can be more precise.
A/ Lay down onto your stomach on a mat. Bend your knee to bring the heel to the tush and grab hold with one hand (this is your prone quad stretch). Hold the ankle in your hand for 5 breaths. Release and repeat on the other side.
B/ Grab the ball. With the leg extended this time, place a ball ~4" below the hip bone (ASIS). Breathe and think about lengthening the front of the leg. Then, bend your knee like in the prone quad stretch but don't grab your ankle. Repeat the breath and bend as you change the placement of the ball, moving closer to the knee making ~3 "stops" along the way. Be sure to roll on muscle and not bone or ligaments in the hip.
Tip: Squeeze and release the glute during the strength to length and release the front of the hip.
4/ Gluteus Medius Stretch with Release Ball
This is your figure 4 Stretch but adds a release ball under the 'tush'.
A/ Start laying on your back in a Figure 4 stretch, no ball, hold for 3 breaths then switching sides.
B/ Return to the first side and place the ball under your 'tush in a spot where you feel a lot of tension.
Tip: If this tension is too much, do this with the legs in parallel or perform this at the wall. It may feel a little uncomfortable but should not be agonizing.
5/ Upper-Trap Release
The shoulders are in constant motion during running and they take a similar impact like the ankles & knees. This next technique we do in almost every TDM class.
A/ Starting laying down, place a ball on the muscles between the shoulder blade and the spine. You will be laying down on the ball. Breathe deeply and softly rock your body from side to side. Pause at a spot where you feel tension aka a sticky spot and make a gentle circle with your arm.
B/ Continue this for 2-3 minutes, subtly adjusting the ball to different places bordering the scapula. In each spot 1/ breathe 2/melt 3/gently move.
Tip: For more pressure, lift you hips onto a block. For less pressure stand up and do this leaning against a wall instead of laying down. PS - every TDM class includes this technique.
You can find this class in it's complete form on the Digital Library and explore additional myofascial release, Strength Training and Pilates classes. Try the 2 week trial!
Comentarios