Importance of Self Myofascial Release

Self myofascial release techniques (SMRT), although not new, have become more and more prominent amongst athletes and fitness enthusiasts alike.

Self-Myofascial Release techniques on a simple piece of foam, you can improve flexibility, function, performance, and reduce injuries. In a nutshell, you may use their own body weight to roll on the round foam roll, massaging away restrictions to normal soft-tissue extensibility. You can perform this program at home, maximizing their recovery time.

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

Science behind SMR:

When tension increases to the point of high risk of injury (i.e. tendon rupture), the GTO stimulates muscle spindles to relax the muscle in question. This reflex relaxation is autogenic inhibition. The GTO isn't only useful in protecting us from injuries, but it also plays a role in making proprioceptive neuromuscular facilitation (PNF) stretching techniques highly effective.
The muscle contraction that precedes the passive stretch stimulates the GTO, which in turn causes relaxation that facilitates this passive stretch 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 and then some.
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 and massage work to adjust the tone of the muscle. Performing one while ignoring the other is like reading T-Nation but never actually lifting weights to put the info to good use.

When Do I Peform this Technique:

I believe in a strong dynamic warmup prior to each workout of lifting session. 5 - 10 minutes of Foam rolling prior to each workout will help keep you muscles healthy, strong, and pliable. Form a Rehab perspective, I have all my clients perform Foam Rolling or Self Myofascial Release Techniques along with there normal static stretching routine. This could be everyday, or every other day if needed.

If you would like to learn more about SMR, stay tuned for our next blog where we will go through some exercises that you may incorperate into your fitness regime.

Stay Strong!