Self-Myofascial Release

by | Aug 17, 2012 | Training

Foam Rolling Basics and Benefits

Those of you who attend our facility for personal training or group classes have probably become all too familiar with the foam roller and self-myofascial release techniques (SMRT). To those who are not familiar, a foam roller is a cylindrical piece of foam- like a swimming pool noodle only harder and wider in diameter- and is used to  “massage” soft tissue, hence the term self-myofascial release. In spite of it being uncomfortable and sometimes downright painful, making you cringe and curse, it has many benefits for the body. It stretches muscles and tendons, breaks down soft tissue adhesions and scar tissue, improves flexibility and range of motion, and also promotes blood flow to the worked area aiding in a more rapid recovery from a hard training session.

 

Benefits of Self-Myofascial Release:

  • Correct muscle imbalances
  • ? Joint range of motion
  • ? Muscle soreness & relieve joint stress
  • ? Neuromuscular hypertonicity
  • ? Extensibility of musculotendinous junction
  • ? Neuromuscular efficiency
  • Maintain normal functional muscular length

Foam Rolling Key Points:

  • Perform foam rolling after your muscles are warmed up.
  • Position the foam roller underneath soft tissue and not directly over bone or joints.
  • Hold each position 1-2 minutes for each side (when applicable).
  • If pain is reported, stop rolling and REST on the painful areas for 30-45 seconds. Continuing to roll when pain is present activates the muscle spindles, causing increased tightness and pain. Resting 30-45 seconds on painful areas will stimulate the GTO and autogenically inhibit the muscle spindles; reducing muscular tension and will help regulate fascial receptors.
  • If you are just starting keep it short! 5-15 minutes is all you need.
  • If you are tight, sore, or have never foam rolled before, it will probably be uncomfortable but the more often you do it the better it will feel!

 

 For more details on the foam roller and SMRT visit the following resources:

Using Foam Rollers by Michael Boyle

Foam Roller Exercises for Easing Tight Muscles by Elizabeth Quinn

Self-Myofascial Release Techniques by Micheal Clark and Allen Russell

 

 

By- Stephen Brandis, CSCS and Kimberly Ancira, MS, CPT