OVERVIEW OF SELF-MYOFASCIAL RELEASE
WHAT IS IT?
Self-Myofascial Release, often abbreviated to SMR, is a therapeutic technique that involves applying pressure to specific points on your body to help alleviate muscle tension or 'knots'. Let's break that term down a little. 'Myo' means muscle and 'fascia' is the dense, tough tissue that surrounds and covers your muscles and organs. This fascia can sometimes get sticky, clumped or tight due to overuse, trauma, or inactivity, causing discomfort, reduced flexibility, or even pain.
SMR works much like a DIY deep tissue massage. It aims to relax contracted muscles, improve blood and lymphatic circulation, and stimulate the stretch reflex in muscles. The beauty of SMR is that it can be done by yourself using simple tools like a foam roller, lacrosse ball, or even your own hands.
A Glimpse Into the Science of SMR
Let’s look at the science behind it. Don't worry, I won't go full nerd on you!
When we apply pressure to a muscle during SMR, it stimulates mechanoreceptors, which are sensory receptors responsive to pressure or distortion. These include Golgi tendon organs and muscle spindles, which respond to changes in muscle tension and length, respectively.
In simple terms, when we press on a muscle, these receptors send a message to our brain saying, "Hey, we're under a bit of pressure here!" The brain then tells the muscle to relax or 'release', thereby reducing tension and restoring balance. This is known as the "neuromuscular response".
Why is IT Needed?
As fitness professionals, we understand that the body operates as a holistic unit, and optimal health isn't merely the absence of disease. When our muscles and fascia are in balance, we can move with grace, efficiency, and a sense of freedom. That's where SMR steps in.
Whether you're an athlete looking to enhance performance, a regular gym-goer seeking to recover from workouts, or someone looking to manage the physical stress of sitting at a desk all day, SMR can be a game-changer. Here are a few reasons why SMR should find a place in your fitness routine:
Improves Muscle Recovery and Reduces Soreness: After a rigorous workout, lactic acid accumulates in our muscles, leading to soreness. SMR, much like a massage, increases circulation and helps remove these waste products, accelerating recovery.
Enhances Joint Range of Motion and Muscle Flexibility: By breaking up the tight spots within the fascia, SMR allows the muscles to work and move as they should, which in turn, improves mobility and reduces the risk of injury.
Promotes Better Body Awareness: SMR, like yoga or Tai Chi, is a mind-body practice. As you move and breathe into different parts of your body, you become more attuned to your physical self, improving proprioception (the sense of the relative position of body parts) and interoception (the sense of the physiological condition of the body).
WHEN AND HOW TO DO IT
Developing a consistent practice of Self-Myofascial Release will bring great benefits.
Before workout
I advise starting with a session before your workout to prepare the muscles for activity. Think of it like rolling out dough before baking. Start with your calves, then hips, thighs, and work up to your back. Specific muscles that are tight from previous workouts, such as arms and shoulders, can also be targeted.
After workout
Now that you’ve worked your muscles, rolling will help your recover by accelerating the removal of waste products such as lactic acid that accumulate in the muscles after a workout. Completing your static stretches after your rolling session is when they will be most effective in creating long-lasting change.
THROUGHOUT THE WEEK
On non-workout days, I highly recommend incorporating SMR into your routine, as it will only keep you mobile and boost recovery. If your workout split consists of working multiple body parts on a given day, such as an upper body / lower body split, then you can use your non-training days for flexibility, cardio, and SMR. A classic way to incorporate into a busy schedule is combine with another activity, such as watching TV, reading, or listening to a podcast.
WRAPPING UP
As I will often say to my clients (and myself!), “if you can’t move, you can’t get results”. Incorporating SMR into your routine will not only give you immediate relief and help boost recovery from workouts, but it will also give long-lasting benefits by improving muscle balance, mobility, and removing chronic adhesions. Schedule it in your workout routine as a priority, including your non-workout days, and you’ll start to see you shouldn’t live without it!
NOTE: I’ll be doing much more detailed posts on this topic and will be offering routines and an in-depth look at SMR devices. Stay tuned!