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Self Myo-Fascial Release

The foam roller, purpose, techniques, and benefits of self massage using a foam roller
by

Grant Ormerod

on 28 November 2012

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Transcript of Self Myo-Fascial Release

Self Myofascial Release Foundation Degree Sports Coaching Foam rolling is beginning to become recognised as a huge benefit in sports recovery Questions that are being asked by fitness professional are: 1. Is it safe and effective?
2. When should you conduct foam rolling
3. Can foam rolling replace massage
4. What are the benefits from foam rolling science behind self myofascial release there is minimal research on foam rolling
- benefits to specific sport?
- post race usage?
- uses with resistance training? SMR is used to treat myofascial restrictions, improve muscle and soft tissue extensibility and to regain muscle strength (Curran et al., 2008; Davies & Davies, 2004; Fredericson & Wolf, 2005).
Foam rolling is similar to receiving massage therapy (from a therapist) as it focuses on tissue that is tight or in spasm (Paolini, 2009).
In 2012, MacDonald, Penney, Mullaley, Cuconato, Drake, Behm and Button published An Acute Bout of Self Myofascial Release Increases Range of Motion Without a Subsequent Decrease in Muscle Activation or Force. why are we doing this? the initial reaction to using SMR is that it is painful and uncomfortable Self-myofascial release (SMR) using a foam roller or other implement is possible thanks to the principle known as autogenic inhibition.

The golgi tendon organ (GTO) is a receptor found at the muscle-tendon junction and it tells the brain the level of tension within the muscle/tendon group. When tension increases to the point of high risk of injury (e.g., tendon rupture), the GTO stimulates muscle spindles to relax the muscle in question. This reflex relaxation is autogenic inhibition.

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. 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.

While stretching will improve the length of the muscle, SMR and massage work to adjust the tone of the muscle. 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 on a daily basis.

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 acute benefits).
The following are some reasons you might want to include SMR techniques in your training:
􀂃 - Improved mobility and range of motion
􀂃 - Reduction of scar tissue and adhesions
􀂃 - Decreased tone of overactive muscles
􀂃 - Improved quality of movement
􀂃 INDICATIONS
The following are several reasons you may not want to include SMR, or areas to avoid:
􀂃 - Recently injured areas
􀂃 - Circulatory problems
􀂃 - Chronic pain conditions (e.g., fibromyalgia)
- Bony prominences/joints CONTRAINDICATIONS TENNIS BALL/LACROSSE BALL
A tennis ball is generally the smallest implement we would use for SMR purposes. It’s very convenient for muscle/fascial groups with smaller surface areas (such as the plantar fascia, calves, and peroneals) as well as upper body muscles where the ball must be placed against a wall (such as the pecs and posterior shoulder capsule). Once the tennis ball becomes easy, move on to a lacrosse ball. FOAM ROLLER
A foam roller is the largest implement we would use from a pressure perspective. The foam roller is very versatile, as you can work almost every muscle group using a foam roller alone. Rollers also come in varying densities, which allows for progression as well. Robertson, M. (2008) SELF-MYOFASCIAL RELEASE: PURPOSE, METHODS AND TECHNIQUES (pdf version). Roberston Training Systems. Image taken from: www.trisoma.com
http://www.trisoma.com/webimg/muscle_pictures__197_.jpg Presented by:
Grant Ormerod BSc (hons), PGCE, PGDip, MEd Positioning while on the foam roller is critical for several reasons:
􀂃
- Poor alignment may stress the supporting muscles and/or joints

- Improper placement can lead to excessive fatigue of the supporting musculature.

- Improper placement can lead to excessive pressure on the trained area, which decreases compliance. TECHNIQUES POSITIONING

As a general rule of thumb, the amount of time necessary to get the derived benefits is directly related to your current tissue quality.

In other words, if you have really terrible tissue quality or are unfamiliar with this kind of work, you’ll need more work to bring it up to par.

In contrast, the more familiar you become with the techniques and the easier it becomes, the less time you should need on the roller. DURATION If an area is particularly tight, spend longer on it.
If it’s not that bad, spend less time on it.

The key is to spend the most time on the tightest tissues.
As a client/athlete progresses, they should be spending gradually less and less time on the roller. This is the case for several reasons: High quality programming will work to improve length/tension relationships, naturally aligning the body and decreasing the likelihood of “overstressed” muscles. Tissue quality should naturally improve due to the inclusion of SMR techniques in the programming. Take the general rule of rolling for 30-60 seconds per muscle, then switch side.
If there is a tender area, hold the roller on that area until the pain reduces by 50% (20secs)
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