Self-Myofascial Release
Introduction
Houglum (2005) describes massage as the systematic and scientific manipulation of soft tissue for remedial or restorative purposes. Massage produces various reflex and mechanical processes on the treated area (Houglum, 2005). Myofascial release (MR) is a form of soft tissue physical therapy used to treat somatic dysfunction and accompanying pain and restriction of motion. Houglum (2005) defines MR as the use of manual contact for evaluation and treatment of soft-tissue restriction and pain with the eventual goal of the relief of those symptoms to improve motion and function. Similarly, Curran et al,. (2008) describes MR as a system of diagnosis, which engages continual palpatory feedback to achieve release of myofascial tissues. This is accomplished by relaxing contracted muscles, increasing circulation, increasing venous and lymphatic drainage, and stimulating the stretch reflex of muscles and overlying fascia.
Arroyo-Morales, et al. (2008) highlight that the value of massage as a recovery method following high-intensity exercise has yet to be established. Myofascial release massage favors the recovery of heart rate variability and diastolic blood pressure after high-intensity exercise (three Wingate tests) to pre-exercise levels, meaning that MR and SMR techniques can be implemented as a recovery aid following training/competition (Arroyo-Morales, et al., 2008).
Benefits of Self Myofascial Release
· Correct muscle imbalances.
· Increase joint range of motion.
· Decrease muscle soreness.
· Decrease neuromuscular hypertonicity.
· Increase extensibility of musculotendinous junction.
· Increase neuromuscular efficiency.
· Maintain normal functional muscular length.
· Relieve joint stress.
SMR Physiology
Autogenic inhibition and the stimulation of the golgi tendon organ (GTO) is the reason as to why self-myofascial release (SMR) using a foam roller or other implement (such as a tennis ball, hockey ball, etc.) is so effective. The GTO is a mechanoreceptor located at the muscle-tendon junction; it’s main function being to regulate the level of tension within the muscle tendon unit.
Autogenic inhibition is the reflex muscle relaxation as the muscle/tendon tension increases to the point of a high risk of injury (e.g. tendon/muscle rupture). The GTO stimulates muscle spindles to relax the muscle in question in order to protect the muscle from injury. During SMR, the muscle contraction that precedes the passive stretch stimulates the GTO, which in turn causes relaxation that facilitates this passive stretch and allows for greater range of motion. With foam rolling, you can simulate this muscle tension, thus causing the GTO to relax the muscle (Robertson, 2008).
Traditional stretching techniques simply cause transient increases in muscle length (assuming that we don't exceed the "point of no return" on the stress-strain curve, which will lead to unwanted deformities). SMR, on the other hand, offers these benefits and the breakdown of soft-tissue adhesions and scar tissue (Robertson, 2008).
A recent study examined the effects of foam rolling on myofascial release and performance (Healey, et al., 2011). Although the study concluded that thirty seconds of foam rolling on each of the lower limbs and back had no effect on performance, post-foam rolling fatigue measures were significantly less than post-planking fatigue measures. Healey, et al. (2011) suggest that this reduced feeling of fatigue may allow athletes to extend acute training time and volume, therefore resulting in chronic performance enhancement. However, it should be noted that further research is required in order to examine the effects of chronic foam rolling on performance.
Conclusion
Active Release Techniques (ART) or other deep-tissue modalities have long been utilized by individuals in order to eliminate adhesions and scar tissue. Unfortunately, from both a financial and convenience standpoint, we can't all expect to get ART or massage done on a frequent basis. SMR techniques prove to be a more convenient and financially cheaper method of myofascial release. For specific SMR techniques, head over to our ‘Athlete Zone’, see ‘Roll Your Way To Improved Performance’ article. Please head over to our YouTube channel for our latest video on specific SMR techniques: You Tube Channel
References and Further Reading
Arroyo-Morales, M., Olea, N., Martinez, M., Moreno-Lorenzo, C., Díaz-Rodríguez, L., and Hidalgo-Lozano, A. (2008). Effects of Myofascial Release After High-Intensity Exercise: A Randomized Clinical Trial. Journal of Manipulative and Physiological Therapeutics, 31 (3), 217-223.
Curran, P.F., Fiore, R.D., and Crisco, J.J. (2008). A Comparison of the Pressure Exerted on Soft Tissue by 2 Myofascial Rollers. Journal of Sport Rehabilitation, 17 (4), 432-442.
Healey, K., Dorfman, L., Riebe, D., Blanpied, P., and Hatfield, D. (2011). The Effects of Foam Rolling on Myofascial Release and Performance. Journal of Strength and Conditioning Research, 25 (), S30-S31.
Houglum, PEGGY A. (2005). Therapeutic Exercise for Musculoskeletal Injuries. Second Ed. Champaign, Il: Human Kinetics, 153-196.
Robertson, MIKE. (2008). Self-Myofascial Release: Purpose, Methods and Techniques. Robertson Training Systems.
Written By Chris Wainer DNA Sports Performance Intern 2010-11
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