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Self-Myofascial Release Techniques

by Alan Russell

Would you believe that your client’s function could be improved for less than $20?

Sound too good to be true? By performing Self-Myofascial Release techniques on a simple piece of foam, your clients can improve flexibility, function, performance and reduce injuries. In a nutshell, your clients use their own body weight to roll on the round foam roll, massaging away restrictions to normal soft-tissue extensibility. And your clients can perform this program at home, maximizing their recovery time.

KINETIC CHAIN CONCEPTS

For the health and fitness professional to understand how this “magical” foam roll does all that, a basic understanding of the kinetic chain must be acknowledged. The kinetic chain is made up of the soft tissue system (muscle, tendon, ligament and fascia), neural system (nerves and central nervous system or CNS) and articular system (joints).

The kinetic chain works as an integrated functional unit. All components of the kinetic chain exist interdependently. If one segment is not functioning efficiently, then the other components must compensate, leading to tissue overload, fatigue, faulty movement patterns and finally initiating the Cumulative Injury Cycle. For example, muscle tightness restricts the range of motion that a joint may be moved. Because of muscle restriction (tightness, soft tissue adhesions and neural-hyperactivity), joint motion is altered, thus changing normal neural feedback to the CNS.Ultimately, neuromuscular efficiency is compromised, which leads to poor movement patterns, inducing premature fatigue and causing injury. A SMFR (Self-Myofascial Release) program helps your clients improve muscular balance and performance.

BENEFITS OF SELF-MYOFASCIAL RELEASE

Correct muscle imbalances

↑ Joint range of motion

↓ Muscle soreness

↓ Neuromuscular hypertonicity

↑ Extensibility of musculotendinous junction

↑ Neuromuscular efficiency

Maintain normal functional muscular length

Relieve joint stress

HOW DOES IT WORK?

A simple review of neuromuscular anatomy is required to apply the neurophysiological concepts. Two basic neural receptors are located in skeletal muscle tissue. These receptors are the muscle spindle and the golgi tendon organ. Muscle Spindles are located parallel to the muscle fibers. They record changes in fiber length and rate of change to the CNS. This triggers the myotatic stretch reflex, which reflexively shortens muscle tissue, alters the normal length-tension relationship and often induces pain. Golgi Tendon Organs (GTO) are located at the musculotendinous junction. They are sensitive to change in tension and rate of tension change. Stimulation of the GTOs past a certain threshold inhibits the muscle spindle activity and decreases muscular tension. This phenomenon is referred to as autogenic inhibition. It is said to be “autogenic” because the contracting agonist is inhibited by its own receptors. Reduction in soft-tissue tension decreases pain, restores normal muscle length-tension relationships and improves function.

GENERAL GUIDELINES

The health and fitness professional should be proficient in these techniques prior to client instruction.

Hold each position one to two minutes for each side (when applicable).

If pain is reported, stop rolling and REST on the painful areas for 20-30 seconds.

Continuing to roll when pain is present activates the muscle spindles, causing increased tightness and pain.

Resting 20-30 seconds on painful areas will stimulate the GTO and autogenically inhibit the muscle spindles, reducing muscular tension and pain.

Maintain proper Draw-In Position, which provides stability to the lumbo-pelvic-hip complex during rolling.

Clients can perform SMFR Program one to two times daily.

SPECIFIC SELF-MYOFASCIAL RELEASE TECHNIQUES

ILIOTIBIAL TRACT (IT Band)

Position yourself on your side lying on foam roll. Bottom leg is raised slightly off floor.Maintain head in “neutral” with ears aligned with shoulders. Roll just below hip joint down the lateral thigh to the knee.

PIRIFORMIS

Begin positioned as shown with foot crossed to opposite knee. Roll on the posterior hip area. Increase the stretch by pulling the knee toward the opposite shoulder.

HAMSTRING Place hamstrings on the roll with hips unsupported. Feet are crossed to increase leverage. Roll from knee toward posterior hip while keeping quadriceps tightened.

QUADRICEPS

Body is positioned prone with quadriceps on foam roll. It is very important to maintain proper Core control (abdominal Drawn-In position & tight gluteus) to prevent low back compensations. Roll from pelvic bone to knee, emphasizing the lateral thigh

TENSOR FASCIA LATAE (TFL)

Position the body as described above. Foam roll is placed just lateral to the anterior pelvic bone (ASIS).

ADDUCTOR

Extend the thigh and place foam roll in the groin region with body prone on the floor. Be cautious when rolling near the adductor complex origins at the pelvis.

LATISSIMUS

Position yourself on your side with arm outstretched and foam roll placed in axillary area. Thumb is pointed up to pre-stretch the latissumus dorsi muscle. Movement during this technique is minimal.

RHOMBOIDS

Cross arms to the opposite shoulder to clear the shoulder blades across the thoracic wall.While maintaining abdominal Draw-In position, raise hips until unsupported. Also stabilize the head in “neutral.” Roll mid-back area on the foam.

WHERE TO GET THE FOAM ROLLS

When choosing a foam roll, product density is very important. If the foam is too soft, less than adequate tissue massage is applied. On the other hand, if the foam is too hard, bruising and more advanced soft-tissue trauma may occur, leading to further restriction, initiation of the inflammatory process, decreased range of motion, pain and decreased performance. The preferred density of foam is available from Perform Better products on sale at the PTN Shopping Mall.

SMFR can help your clients reach their health and fitness goals. Simply by using their own body weight on the rolls, they’ll be reducing pain and tension and restoring normal muscle length and balance. Optimum muscle balance helps to provide optimum joint motion, leading to optimum performance. Try it yourself - you will be AMAZED!

SUGGESTED READINGS:

Clark, Mike. Low Back Pain: A Functional Perspective.

Corn, Rodney. Neurologic Rationale for Integrated Training.

REFERENCES:

Alter MJ: Science of Flexibility. Second Edition. Human Kinetics. 1996

Basmanjian JV (3rd ed): Therapeutic Exercise. Williams and Wilkins, Baltimore. 1978

Chaitow L: Muscle Energy Techniques. New York, Churchill Livingstone. 1997

Clark MA: Focus on Function: A Scientific Approach to Functional Flexibility. OPI Publishing. 1999

Clark MA: Focus on Function: A Scientific Approach to Neuromuscular Stabilization Training. OPI Publishing. 1999

Clark MA: Integrated Training for the New Millennium. NASM, Thousand Oaks. 2000

Downey J, Darling R: Physiological Basis of Rehabilitation Medicine. WB Saunders, Philadelphia. 1971

Grigg P: Peripheral neural mechanisms in proprioception. J. Sports. Rehab. 3:2-17, 1994

Gummerson T: Mobility Training for the Marital Arts. A & C Black. 1990

Liebenson C: Rehabilitation of the Spine – A Practitioners Manual. Williams and Wilkins. 1995

Sady SP, Wortman M, Blanke D: Flexibility training: ballistic, static, or proprioceptive neuromuscular facilitation? Arch. Phys. Med. Rehabil. Jun:63(6): 261-262. 1982

Selye H: The Stress of Life. McGraw-Hill, New York. 1984

Why You Should Be Foam Rolling

Negligence Leads to Injury

What you don’t know about your body probably will hurt you. You should know your body better than any doctor you ever see for it. The problem is that most people don’t know how to be the healthiest versions of themselves. In six years of working with well over a hundred people, I’ve never met anyone who had one solid incident that led to an injury unless it was an accident. There is rarely one thing that causes an injury because the body is naturally resilient if it is getting the attention and maintenance it deserves. Injuries typically happen due to:

inflexibility

stress on the joints due to overactive muscles

an accident or injury from movement

This image is an example of why you need to foam roll. You can’t stretch a muscle to its full length of the muscle fibers if it has adhesions in it. Adhesions are what inadvertently lead to injuries as seen below. Adhesions are like knots in your back, only super small and they typically exist in the fascia (or muscle tissue) keeping you from having full range of motion of that muscle tightness.

Hands down, the number one reason why so many people have injuries is due to negligence of all three. Unfortunately, there is no real education for how to correctly live one’s life in a physically healthy state. In an ideal world, Physical Education in school would be to teach kids how to properly take care of their bodies via nutrition, exercise, foam rolling and stretching. As adults, the understanding is simply to exercise and eat right. Perhaps we are too impatient and are always looking for a quick fix. We live in a society that deals more with killing the pain than preventing it.

SPRING ACTION POINTS

Health really does come down to balance. Knowing your limits, physically and mentally, is essential to being the healthiest version of yourself.

Pain and inflammation happen more readily as the body starts to age. Hydration is diminished. Collagen fades and joints start creaking. The body starts to age as the boing starts to fade. One day you’ll be moving a piece of furniture, bend over to pick up something or take a misstep and your back gives out, you can’t get back up or you’ve twisted your ankle. But none of these things are going to happen to you if you’re foam rolling, stretching and balance training regularly. It just won’t. This is why we train and this is why paying attention to your body is worth the time.

Whenever I start to work with new clients I get to see the quick results that people discover from foam rolling, consistent exercise and a change in their eating habits. I get to see that tweaking one’s lifestyle (just a little) creates vast amounts of healthy change, improvement of moods, daily energy and a general sense of “I feel better.”

It’s still so amazing to me that just a few remedies exercised throughout the week can make such a drastic difference. So here they are:

1.) FOAM ROLL 3-5x a week. I foam roll (and have my clients foam roll before every workout). Check out one of our earlier blogs on stretching and foam rolling called Tight Hips Can Cause Lower Back Pain. Check out M.E.L.T for specifics on foam rolling (as seen on the Dr. Oz show). Foam rolling is for self-myofascial release. It is a technique performed with a foam roller to release adhesions in the muscle and connective tissues. Just as you have knots in your back, you probably also have them all throughout your body. These adhesions consist of liquid and toxins. You want to hold each sore spot (there might be countless adhesions in any one area) for 30 seconds. Try foam rolling your calves, gluts, IT band, quads and lats.

2.) GO TO YOGA so that you have a regular flexibility program in place at least once a week. Yoga will give you better range of motion. (Or stretch the tightest muscles on your body right after foam rolling).

3.) STAY FOCUSED on what your body needs….if you have pain in a certain area, address it. Ask your yoga instructor or other fitness professional how to properly foam roll! We have shown countless people how to have zero knee and back pain just by demonstrating to them how to properly and consistently foam roll and activate weak muscles.

- See more at: http://www.mindbodyexchange.com/blog/?p=5270#sthash.1ojAJb5k.dpuf

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