The Benefits of Self Myofascial Release on Recovery, Mobility and Performance (Part II)

Self Myofascial Release (SMR) is a common technique utilised in recovery post exercise to improve range of motion, mobility and decrease soft tissue tension, as discussed in our previous blog. Foam rollers are diverse tools often used for SMR (tennis balls are another great alternative), they are simple to use, affordable, compact and easier to fit into your luggage than a massage therapist. Click on picture below for demonstrations of simple SMR exercises you can try at home.

Click on the following links for other more in depth videos on gluteal and upper back trigger point release.

Mitch

The Benefits of Self Myofascial Release on Recovery, Mobility and Performance (Part I)

Soft tissue (muscular) injuries are the most prevalent injury among athletes, they are especially evident in heavy contact activities. The fascia (connective tissue) sewn in with surrounding musculature (myofascial system) may be altered as a result of stress and injury causing development of inelastic, fibrous adhesions between layers (a.k.a. trigger points or knots). Further, habitual or repetitive natured movements may also afflict overall muscle extensibility. A reduction in range of motion (ROM) and or increase in trigger points can place restrictions upon normal movement mechanics of surrounding joints and musculature causing further limitations, asymmetries and pain. Therefore, an increased emphasis on rehabilitation of the myofascial system should be of high priority in an effort to return mobility and performance.

Self myofascial release (SMR) is commonly utilised to enhance soft tissue extensibility and minimise muscle soreness, this process occurs due to autogenic inhibition (relaxation of muscles). SMR involves the utilisation of a foam roller (or equivalent) on a specific part of the body, pressure may then be applied via body weight to isolate a specific area of interest. By altering body positions a differing force may be applied, affecting the underlying muscular components. Essentially, an increase in pressure causes alterations in deeper tissues, allowing for elongation of muscular structures and a release of trigger points, resulting in a lowering of restrictive movements (Curren, Fiore & Crisco, 2008).

Studies conducted on SMR have shown some promising results in terms of performance, recovery and rehabilitation including diminishing pain and increasing passive and dynamic ROM (Macdonald et al, 2013 & Macdonald, Button, Drinkwater & Behm, 2014). Further to this, studies have revealed improvements in muscular activation and force generation throughout sports specific movements (vertical jump) post use of SMR with no cited detrimental effects (Sullivan et al, 2013 & Macdonald et al, 2014).

As you can see there are numerous benefits to improving mobility and function via the use of SMR. You can look forward to our following video where we detail some examples for you to try yourself.

Mitch

References:

1. Curren P.F, Fiore R.D & Crisco J.J. 2008. A Comparison of the Pressure Exerted on Soft Tissue by 2 Myofascial Rollers. Journal of Sport and Rehabilitation, Number 17, p432 10p.
2. Macdonald G.Z, Penney M.D.H, Mullaley M.E, Cuconato A.L, Drake C.D.J, Behm D.G & Button D.C. March 2013. An Acute Bout of Self Myo-fascial Release Increases Range of Motion Without a Subsequent Decrease in Muscle Activation or Force. Journal of Strength and Conditioning and Research, Volume 27, Issue 3, p812 9p.
3. Macdonald G.Z, Button D, Drinkwater E & Behm D. January 2014. Foam Rolling as a Recovery Tool after an Intense Bout of Physical Activity. Medicine & Science in Sport and Exercise, Volume 46, Issue 1, p131 12p.
4. Sullivan K.M., Silvey D.B.J., Button D.C & Behm D.G. June 2013. Roller Massage Application to the Hamstrings Increases Sit and Reach Range of Motion Within Five to Ten Seconds Without Performance Impairments. International Journal of Sports and Physical Therapy, Volume 8, Number 3, p228 8p.