Self-Myofascial Release
Self-myofascial release, or self massage is a great tool to release tension within your fascia. Using a foam roller or tennis ball to “roll out” can offer relief. The idea is to reduce fatigue and tension while improving range of motion.
Benefits of self-myofascial release (SMR) include:
+Increased circulation
+Reduced scar tissue
+Increased joint flexibility and range of motion to prepare for stretching
+Improved elasticity of muscles and other soft tissues
+Reduced soreness from exercise
+Eliminates stored tension in muscles
+May help to reduce pain
+Stress relief
So what is fascia anyway?
Simply put, fascia is a membrane that is interconnected with your entire body. Feedback in various areas of the body on the cellular level give the fascial system the ability to adjust and interact with muscles and movements by relaying information to your central nervous system. Repetitive movements or injury can hinder the body’s ability to function or move properly, but there is a way that we can release tension and prime our bodies to move better.
Maybe you’re wondering what kinds of issues can occur when our fascia is restricted or working incorrectly…these are just a handful of problems that can be common:
pain in arch of feet
lumbar lordosis (curve in lower back is exaggerated)
kyphosis (a hunched back)
tight/tender IT band
arms that are turned to midline
knee or lower back pain
head that has a forward position
knees that drive inward when squatting down
Above, I mentioned that using a foam roller or tennis ball can be a useful tool in releasing tension within our fascia, so I’ll explain why that is and how to use them both. Note that foam rolling is bio-individual, and not everyone needs to focus on the same areas as much as another person does- so listening to your body or seeking guidance from a corrective exercise specialist (hey, that’s me!🙋🏼♀️) could be the most beneficial.
A foam roller like this one here can be used on almost all parts of the body and can be a great way to warm up before working out, as well as part of a daily routine of stretching. I use one of these before I warm up to work out, focusing on areas I tend to hold a lot of tension. I start by resting my calves on top of the roller and roll up and down for about 30 seconds. I’ll work my way up to my hamstrings, then onto my back. This is where I focus a bit more time, pausing on areas that feel more tight. I’ll roll out glutes as well, placing one ankle over the opposite knee can place a little more pressure on the muscles to get a deeper massage. I like to use a lacrosse ball over my glutes and upper back/shoulder as well for a more targeted affect.
Self-myofascial release using a foam roller or ball isn’t intended to replace stretching, but rather, as a pre-curser to prime the muscles to stretch and to help release built up tension, especially when done consistently.
While most people can use SMR, there are some cases where it should be used with caution or avoided altogether. If you have severe pain or discomfort, areas that are severely bruised or inflamed, avoid SMR in these spots. If you have rheumatoid arthritis, osteoporosis, or are pregnant, it is suggested you talk with your healthcare provider before using SMR techniques.
If you struggle with tight or sore muscles, consider grabbing a foam roller and begin adding it to your weekly routine. If you need more guidance, as a Corrective Exercise Specialist I can help you to identify imbalances or hinderances and a plan to correct them. Apply for coaching here or to contact me regarding working together.
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