This Friday we spent almost the entire class doing intensive self-myofascial release (SMR) and figured out what each other's favorite pain faces were. Hopefully everyone will learn to love that pain face and the many benefits of SMR
Self-myofascial release using a foam roller (or lacrosse ball, etc) keeps muscles from tightening up and exerting more force than your bones can tolerate. The golgi tendon organ (GTO) exists in the muscle to monitor muscular tension. When that tension reaches a peaking point, where there’s a high risk of injury, the GTO causes that muscle to relax. A foam roller can stimulate the GTO, and in turn, allow you to stretch more effectively, and give you a greater range of motion.
Stretching a muscle can increase its length, but only with self-myofascial release does the issue of muscle tone get addressed. Muscles can be full of scar tissue and soft tissue adhesions, or knots. Think of knots in a muscle as knots in a rope. If one were to pull on a rope with a knot in it, i.e. stretch a muscle that hasn’t been relaxed with a foam roller, the knot will simply tighten. In order to lengthen the rope, the knot must first be taken out, meaning the muscle has to be inhibited and in a state of relaxation prior to lengthening.
There are various ways in which self-myofascial release can be applied. Sports massages and other deep-tissue modalities are effective in bringing about desired change. Unfortunately, from a convenience and financial outlook, going to a massage therapist may not be the most efficient way to address tissue imbalances. Self-myofascial release with a foam roller can provide an inexpensive, convenient, and effective way to reduce scar tissue accumulation and adhesions, as well as provide other benefits.
In summary, there are many benefits to using self-myofascial release techniques such as a foam roller. Those who are able to consistently and meticulously address their body will see an increased range of motion and improved mobility, reduction of scar tissue and adhesions, decreased tone of overactive muscles, and an improved quality of movement. Although it may be painful at first to those who aren’t used to the sensation of a foam roller, self-myofascial release has proven to be an important addition to any training regimen whose goals are to increase athletic ability, decrease the risk of injury, and improve physical appearance. As someone who has seen firsthand an improvement across the board with my training simply by taking the time to address my issues at the neurological level, I highly suggest the addition of SMR to one’s training regimen.