What is self-myofascial release?
Self-myofascial release is a term for self-massage to release muscle tightness or trigger points. This method can be performed with a foam roller, lacrosse ball, Theracane, or your own hands. By applying pressure to specific points on your body you are able to aid in the recovery of muscles and assist in returning them to normal function. Normal function means your muscles are elastic, healthy, and ready to perform at a moment’s notice.
Why do we do it if it hurts?
For many, deep tissue massage is easy to understand. Ideally someone is able to work out the knots in your muscles, and it is commonly known this process may be uncomfortable and at times painful.
Self-myofascial release provides the user the ability to control the healing and recovery process by applying pressure in precise locations, because only you can feel exactly what is happening.
Releasing trigger points helps to reestablish proper movement patterns and pain free movement, and ultimately, to enhance performance. Utilizing stretching alone is not always enough to release muscles tightness, which is why foam rollers are heavily sorted among athletes.
Imagine a bungee cord with a knot tied into it and then envision stretching the cord. This creates tension, stretching the unknotted portion of the muscle and the attachment points. The knot, however, has remained unaltered.
Foam rolling can assist in breaking up these muscle knots, resuming normal blood flow and function. The goal to any corrective or recovery technique is to get you back to the point of normal functioning, as if nothing was ever wrong.
How Does Self-Myofascial Release Work?
Deep compression helps to break up or relax tight muscles and adhesions formed between muscle layers and their surroundings. They should be soft and supple like a baby's muscles. However, if our muscles are not taken care of properly we can experience loss of flexibility, adhesions, and painful movement.
The deep compression of self-myofascial release allows normal blood flow to return and the restoration of healthy tissue. The body naturally wants to be healthy and strong, but sometimes an extra boost is needed to achieve optimal muscle and tissue health.
A regular practice of SMR (self myofascial release) exercises on foam roller helps you hydrate your connective tissue and get rid of unwanted tension in muscles so you can:
- Correction of muscle imbalances
- Muscle relaxation
- Improved joint range of motion
- Improved neuromuscular efficiency
- Reduced soreness and improved tissue recovery
- Suppression/reduction of trigger point sensitivity and pain
- Decreased neuromuscular hypertonicity
- Provide optimal length-tension relationships
- Decrease the overall effects of stress on the human movement system
This interactive workshop is designed to identify foam rolling techniques and demonstrate how they can be used to improve overall health and performance.
1. Introduction to Foam Rolling
2. The Fundamental Self-Myofascial Release principles
3. Types of Foam Rollers
4. Practical and Demonstration
- Foam Rolling on Legs
- Foam Rolling on Posterior
- Foam Rolling on Anterior
Past Event: Lunch-time Sharing at URA