Self-Myofascial Release (SMR) for Runners

Michael Conlon
Finish Line Physical Therapy

If you’re like most people, you have a love/hate relationship with the foam roller. You know it’s good for you, and you love how it feels-oh-so-good when it’s done … and yet, is it a mighty painful process getting there! One thing is true: introducing self-myofascial release (SMR) into your routine is one of the keys to preventing injury and improving performance.

What Happens When Muscles Get Tight

Muscles are surrounded by thin connective tissue layers called fascia. With exercise, your muscles grow and adapt, and fascial adhesions – called trigger points – can form that cause pain and prevent them from gliding smoothly. The foam roller helps to release restrictions by hydrating your muscles (i.e., by allowing needed fluids to more readily access the fascia) and increasing circulation, both of which relieve muscle pain and soreness. SMR also stimulates a relaxation-response, facilitates optimal muscle movement and performance by increasing flexibility, strength and mobility. It is one of the best ways to accelerate recovery time and decrease DOMS (delayed onset muscle soreness). 

A Few DOs and DON’Ts

Here are a few important things to remember every time you use the foam roller:

• DO take your time with each area of focus. 
• DON’T bomb up and down the leg as quickly as possible just to get it over with (we know you’ve done it before!). Let’s be honest: foam rolling is uncomfortable and painful. But the more methodical and relaxed you are in addressing each area, the more you’ll get out of it.
• DON’T hold your breath! 
• DO focus on complete inhales and exhales to connect the breath to each movement and maximize the effects of SMR.
• DO get up and move around after each technique in order to circulate more blood to the area.
• DO foam roll daily – and if you can, both before and after exercise. SMR before exercise can serve as a dynamic warm-up, helping to increase blood flow and prepare muscles to tolerate the upcoming demands of exercise. After exercise, it helps to flush tissue, create pliability and begin the recovery process. 

Self-Myofascial Release for the Quads/ITB

In a plank position, place the roller in the center of your leg just above kneecap. Slowly roll up 2 inches then back down an inch. Repeat. Holding that plank position, take a couple of horizontal passes (we like to call them “windshield wipers”) to massage the tissue, then bring your heel towards your butt 2x. You’ll actually feel the fascia stretching out, and it will likely be painful! Repeat that cycle all the way up the quad to your hip.

To address your outer quad/ITB, rotate just slightly so you’re in a side plank with the roller at 45 degrees on the lateral quad. This is key: make sure you aren’t directly on the ITB, but rather on the section of the muscle between the ITB and the central quad that you just rolled! Roll down 2 inches, then back up an inch. Repeat. Massage tissue with a couple of back and forth passes, then bring heel to butt 2x. Repeat down lateral quad to kneecap.

Click HERE to view a video demonstration.

Self-Myofascial Release for the Calves

Place roller beneath base of both calves, hands by your sides slightly in front of your hips. To increase the pressure on the calf, place your other leg on top of your shin throughout the sequence. You can also lift hips off ground to allow roller to support body weight.

Repeat the same trigger point sequence as with the quads: roll up 2 inches, then back down 1 inch. Repeat. Hold that position as you move leg side to side a couple of times to massage the tissue. Slowly bring your toes up toward your shin twice, flexing the ankle. Repeat that sequence, working your way all the way up the leg. Be sure to rotate your foot in and out to release the medial and lateral aspect of the calf. 

Click HERE to view a video demonstration. 

Self-Myofascial Release for the Glutes/Piriformis

Place a small ball (could be a lacrosse or tennis ball) underneath your right butt cheek in the glute area, as if you’re putting the ball in your back pocket. Flex your right leg up and out twice, bringing your knee towards your chest. Next, bend the knee and place your foot flat on the ground. Allow the knee to roll out twice, then let the knee roll in twice. Massage the area by rolling the ball around in small circles a couple of times in each direction. Repeat the sequence 2-3x.

Click HERE to view a video demonstration.

You can also use a roller on the glutes if you don’t have a ball. Starting with your right side, sit on the roller and cross your right leg over the left in a figure 4 position. Shift your weight so that the right glute is in center of the roller. Try to relax and sink down into the roller. Once you find a tight spot, in small oscillations, rotate hips back and forth so that you feel like you’re working out the tissue.

Are All Foam Rollers The Same?

Yes and no. Let me say this: any SMR work is better than nothing! But if you have a choice, opt for firmer rollers with texture, such as the GRID from Trigger Point. A textured surface most closely mimics what a person might do with his or her hands (such as using the palm, fingers or fingertips), allowing the user to apply more or less pressure to a targeted muscle group depending on tissue tolerance.

Blogmaster's Note: Michael Conlon is the founder and owner of Finish Line Physical Therapy, which he opened in 2006 to provide the highest quality of care, service, and personal attention in a comfortable, supportive, and friendly atmosphere. He has been a New York State licensed physical therapist since 1997. He is a certified full-body Active Release Techniques provider and is recognized as a Fellow of Applied Functional Science (FAFS) through the internationally acclaimed Gray Institute. He is passionate about endurance sports, both as a participant and coach, and has run 24 marathons and completed three Ironman triathlons. As a coach for the NYC chapter of the Leukemia and Lymphoma’s Team in Training program since 2002, Michael has trained hundreds of runners, from beginners to advanced marathoners.  -Dave K.