Self myofascial release techniques (SMRT), although not new, have become more and more prominent amongst athletes and fitness enthusiasts alike. Therapists have embraced the use of myofascial release massage to reduce chronic pain and rehabilitate a range of injuries. Some therapists claim a long list of benefits, from curing tennis elbow to IBS relief. While some claims may be contentious, it seems likely that many sports men and women can benefit from this regenerative therapy.
It’s important to understanding two key terms in order to appreciate how self myofascial release technique acts favourably on the body. They are ’fascia’ and ’trigger points’.
Fascia is a specialized connective tissue layer surrounding muscles, bones and joints and gives support and protection to the body. It consists of three layers - the superficial fascia, the deep fascia and the subserous fascia. Fascia is one of the 3 types of dense connective tissue (the others being ligaments and tendons).
Trigger points have been defined as areas of muscle that are painful to palpation and are characterized by the presence of taut bands. Tissue can become thick, tough and knotted. They can occur in muscle, the muscle-tendon junctions, bursa, or fat pad. Sometimes, trigger points can be accompanied by inflammation and if they remain long enough, what was once healthy fascia is replaced with inelastic scar tissue.
It has been speculated that trigger points may lead to a variety of sports injuries - from camps to more serious muscle and tendon tears. The theory, which seems plausible, is that trigger points compromise the tissue structure in which they are located, placing a greater strain on other tissues that must compensate for its weakness. These in turn can break down and so the spiral continues.
According to many therapists, trigger points in the fascia can restrict or alter the motion about a joint resulting in a change of normal neural feedback to the central nervous system. Eventually, the neuromuscular system becomes less efficient, leading to premature fatigue, chronic pain and injury and less efficient motor skill performance. An athlete's worst nightmare!
According to many therapists, trigger points in the fascia can restrict or alter the motion about a joint resulting in a change of normal neural feedback to the central nervous system. Eventually, the neuromuscular system becomes less efficient, leading to premature fatigue, chronic pain and injury and less efficient motor skill performance. An athlete's worst nightmare!
What causes a trigger point to form?
The list of proposed causes includes acute physical trauma, poor posture or movement mechanics, over training, inadequate rest between training sessions and possibly even nutritional factors. Self myofascial release is a relatively simple technique that athletes can use to alleviate trigger points.
The list of proposed causes includes acute physical trauma, poor posture or movement mechanics, over training, inadequate rest between training sessions and possibly even nutritional factors. Self myofascial release is a relatively simple technique that athletes can use to alleviate trigger points.
Self Myofascial Release Exercises
For these exercises you will need a foam roll (which is very inexpensive). You can get them from anywhere that sell sports medicine or physical therapy supplies. Online, try http://www.power-systems.com/ who sell a variety of foam rolls.
For these exercises you will need a foam roll (which is very inexpensive). You can get them from anywhere that sell sports medicine or physical therapy supplies. Online, try http://www.power-systems.com/ who sell a variety of foam rolls.
Quadriceps Body is positioned face down with quadriceps on foam roll. It is very important to maintain proper core control (abdominal drawn-in & tight gluteus) to prevent low back compensations. Roll from pelvic bone to knee, emphasizing the lateral (outside) thigh. If a “tender point” is located, stop rolling, and rest on the tender point until pain decreases by 75%.
Place hands behind head or wrap arms around chest to clear the shoulder blades across the thoracic wall. Raise hips until unsupported. Stabilize the head in a “neutral” position. Roll mid-back area on the foam roll. If a “tender point” is located, stop rolling, and rest on the tender point until pain decreases by 75%.
General Guidelines
· Spend 1-2 minutes per self myofascial release technique on each each side.
· When a trigger point is found (painful area) hold for 30-45 seconds.
· Keep the abdominal muscles tight which provides stability to the lumbo-pelvic-hip complex.
· Remember to breathe slowly as this will help to reduce any tense reflexes caused by discomfort.
· Complete the self myofascial release exercises 1-2 x daily.
(by the way...I have no idea who the guy is in the pictures. I looked online to show you examples)
