Exercise: Myofascial Release
In previous articles, I have discussed using stretches to help release the hip flexor area. Sometimes as a rider, that area can become quite tight and a simple stretch is not enough to take the tension out of the area. Before booking a massage or other treatment, one technique that you can easily use yourself is myofascial release.
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- Photo 2: Myofascial Release
This technique uses gentle but sustained pressure on the tissues to release tension not only in the muscle but also the connective fascia. Fascial tissues are essentially made of the same material as your ligaments so, when the fascia tightens up, it can take several minutes of sustained stretching or pressure to release it and allow the muscle itself to stretch. If you have ever gone for a massage and the therapist has applied her elbow or fist to a particular area for several minutes, you have experienced fascial release.
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- Photo 3: Myofascial Release
At home, you can use a weighted pilates ball, large riverstone, small hand weight or other blunt and hard object to apply gentle and continuous pressure to your hip flexor area for several minutes. You can also gently roll or move your ball or weight in a slow circular motion, or roll it under you on the floor.
Follow the myofascial release with a stretch, or intersperse stretching and fascial release until you feel you have made some progress. Since this technique will really release the tightness in the fascial and muscle fibers, you should not use it before riding. Use it after your rides on a regular basis, with flowing stretches before your rides to increase the mobility in your hips and lengthen your leg over time.
Heather Sansom owns Equifitt.com Equestrian Fitness, offering personalized coaching through clinics and convenient online coaching available anywhere. She also offers a free monthly fittips newsletter and new e-books, Complete Core Workout for Riders and Handy Stretching Guide for Riders, at Equifitt.com.
