Self-Myofascial Release Foam Roller Massage

Click video below to see a sample class!
 

How it works.

Traditional stretching techniques simply cause increases in muscle length and can actually increase your chances of injury. Self-myofascial release (SMR) on the foam roller, on the other hand, offers safe benefits and breakdown of soft tissue adhesions and scar tissue in fascia. Fascia is a three dimensional fibrous matrix that interconnects throughout all cells of the body. Fascia surrounds muscles, bones, and joints which gives our body structural integrity and strength.

Abnormal fascia can be the leading cause of chronic pain, reduced flexibility and decreased athletic performance. SMR on the foam roller offers an effective, inexpensive, and convenient way to both reduce adhesion and scar tissue accumulation and eliminate what's already present. Just note that like stretching, foam rolling doesn't yield marked improvements overnight; you'll need to be diligent and stick with it (although you'll definitely notice quick benefits).

Self-myofascial release (SMR) on a foam roller is possible due to the principle known autogenic inhibition. A Golgi Tendon Organ (GTO) is a mechanoreceptor found at the muscle-tendon junction; it's highly sensitive to changes in tension in the muscle. The muscle contraction that precedes the passive stretch stimulates the GTO, which in turn causes relaxation and allows for greater range of motion. With foam rolling, you can simulate this muscle tension, thus causing the GTO to relax the muscle. Essentially, you get many of the benefits of stretching without the inherent risks associated with poor technique.

It's also fairly well accepted that muscles need to not only be strong, but pliable as well. Regardless of whether you're a bodybuilder, strength athlete, or ordinary weekend warrior, it's important to have strength and optimal function through a full range of motion. While stretching will improve the length of the muscle, SMR helps to adjust the tone of the muscle.

How to do it.

These techniques are actually very simple to learn. Roll at a slow pace and actually stop and bear down on the most tender spots ("hot spots"). Once the pain in these spots diminishes 50% to 75%, roll the other areas. Eventually you will not have sore or painful areas, in which case you roll for ten repetitions as maintenance and prevention. Use the roller prior to physical activity and afterwards to reduce muscle soreness and enhance recovery.

In order to increase the pressure on the soft tissue, simply apply more of your body weight to the roller. The simplest way to do this is by either moving from working both legs at once to one leg, or by "stacking" one of your legs on top of the other to increase the tension. As you get more comfortable with SMR, you'll really want to be bearing down on the roller with most (if not all) of your body weight. You'll definitely want to play around with the roller to see what works best for you. Be careful to avoid bony prominences, though.

It is recommended to work from the proximal (nearest the center of the body) to the distal (away from the center of the body) attachment of the muscle. For instance, instead of working your quadriceps from top to bottom all in one short, shorten your stroke a little bit. Work the top half first, and after it has loosened up, move on to the bottom half. This is an important strategy because as you get closer to the distal muscle-tendon junction, there's a reflex increase in tension. By working the top half first, you decrease the ensuing tension at the bottom, essentially taking care of the problem in advance.