Myofascial release involves stretching the connective tissue layer that surrounds the muscles. This form of stretching is generally used to alleviate muscle aches and pain. You can think of myofascial release as sort of a self-massage. The good thing about this technique is that your own bodyweight is used to apply the desired amount of pressure on the specific muscle group.

This myofascial technique works the plantar fascia; an area of the foot sole that is often problematic to runners and those who are on their feet all day. This stretch is done from a standing position. It is also possible to work both legs together or just one at a time. To begin, place the foam roller on the ground. Place the middle of your foot on the roller, then roll it back and forth. Be sure to apply pressure. You can also progress to doing both feet soles at the same time. In this variation, you will place both feet on the foam roller. You will need an apparatus to assist you with balance as you are rolling back and forth. A doorway (holding the inside door frame) or chair works great.