Self-Myofascial Release and Foam Rollers

Short & Long Full Foam Rollers

So the last time you were in the gym, you probably saw a member rolling around on a piece of Styrofoam or a knobby tube.  What was that??  Is this some crazy new way trainers are torturing, I mean conditioning, their clients?  It's not new and it's definitely not torture!!  Use of a foam roller (or similar product) is a technique called "self-myofascial release" or SMR. By performing SMR techniques on a simple piece of foam, you can improve flexibility, function, performance and reduce injuries. In a nutshell, you use your own body weight to roll on the round foam roll, massaging away restrictions to normal muscle movement/function. And you can perform this program at home, thus maximizing your recovery time!

Here's a little background on how this “magical” foam roll does all that.  Your body contains what we call a "kinetic chain", which is made up of the soft tissue system (muscle, tendon, ligament and fascia), nervous system, and articular system (joints).  This kinetic chain works as an integrated functional unit...all components of the kinetic chain exist interdependently.  Therefore, if one segment is not functioning efficiently, then the other components must compensate, leading to tissue overload, fatigue, faulty movement patterns and finally initiating a vicious injury cycle.  For example, muscle tightness restricts the range of motion that a joint may be moved.  Because of muscle restriction, joint motion is altered, thus changing how the nervous system communicates with the brain.  Ultimately, your body's nervous system won't function to its highest capability leading to poor movement patterns, inducing muscle fatigue and causing injury.  A SMR program helps you to improve muscular balance and performance.  More specific benefits include:

• Increased range of motion in joints
• Decreased muscle soreness
• Decreased muscle tension 
• Increased efficiency of muscle & nerve communication
• Relieved joint stress 

Using a foam roller is simple, but working some areas may take a bit of practice and some body contortion. Start by positioning your body with the area you want to work on top of the foam roller.  Your body weight creates the pressure that massages and releases tight spots in the fascia.  You are in control of the pressure by applying more or less body weight on the foam roller and using your hands and feet to offset your weight as needed.  It's helpful to try a variety of positions and see what works best for you.  Here are some tips to keep in mind when using a foam roller:

• Always check with your doctor before using a foam roller for myofascial release.
• Perform foam roller sessions when your muscles are warm or after a workout.
• Position the roller under the soft tissue area you want to release or loosen.
• Gently roll your body weight back and forth across the roller while targeting the affected muscle.
• Move slowly and work from the center of the body out toward your extremities.
• If you find a particularly painful area (trigger point), hold that position until the area softens.
• Focus on areas that are tight or have reduced range of motion.
• Roll over each area a few times until you feel it relax.  Expect some discomfort.  It may feel very tender or bruised at first.
• Stay on soft tissue and avoid rolling directly over bone or joints.
• Keep your first few foam roller sessions short...about 15 minutes is all you need.
• Rest a day between sessions when you start.
• Drink plenty of water after a session, just as you would after a sports massage.
• After a few weeks you can increase your session time and frequency if you choose.
• Do not use a foam roller without your physician's approval if your have any heart or vascular illness or a chronic pain condition. 

For best results, schedule an appointment with a trainer so you can learn how to properly perform SMR.  Once you get your muscles back in proper working condition, your chance of injury will decrease.  SMR will help reduce muscle tension and increase blood flow to the affected area, thus improving recovery times.  Stop in at PROMATx Health Club and learn how you can add SMR to your existing exercise program.  Get rid of the tension, improve flexibility, and feel better with SMR and foam rollers.