Self-massage/Self-Myofascial Release is a flexibility technique used to inhibit overactive/tight muscle fibres.

Stretching tight muscles without first releasing the ‘knots’ in that muscle tissue is the same as pulling a rope with a knot in it – the knot only gets tighter.

I want to heighten your awareness of the importance of Foam Rolling; it is essential we are including this in our weekly training schedule.

Poor posture and repetitive movements can create dysfunction within the connective tissue of the Human Movement System.

Any trauma to the tissue of the body creates inflammation.  Inflammation in turn activates the body’s pain receptors and initiates a protective mechanism, increasing muscle tension and causing muscle spasm.  As a result of the spasm, ‘knots’ or ‘trigger points’ will begin to form in the soft tissue.  These ‘knots’ lead to decreased elasticity of muscle tissue, resulting ultimately in altered joint motion.  Left unchecked, permanent structural changes may occur.

Movement compensations then occur, leading to further muscle imbalances and potential injury.

Self- massage, whether it is using a foam roller, a tennis ball, golf ball, your own hands, or some other clever device, may help release and ‘break up’ the fascial adhesions that are created.  Holding pressure on the tender areas of tissue for sustained period of time will help release these trigger points.  This will then allow the application of stretching to increase muscle extensibility of the shortened muscles.

So if you work at the computer all day and suffer from terrible neck pain, get to grips with foam rolling; or if you play football every Monday night, foam roll those groins; or maybe you carry a child on one side and your hips feel uncomfortable, foam roll your hip musculature.  Maybe you wear heels all day or do lots of walking and you calfs are tight, foam roll your calfs.  It is well worth getting to know and understand how to release your tight musculature.  Look after yourself.

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Acute Variables for Self-Myofascial Release:

Frequency: Daily

Sets: 1

Duration: Hold tender spots for 30-90 seconds depending in intensity of application

Key Applications

– Maintain proper postural alignment

– Hold navel to spine

– Alter the amount of weight/pressure on the treatment area by moving your body about

– Roll slowly over the treatment area

– Make sure you are relaxed – tension in the tissue being treated will prevent the roller from penetrating into the deeper layers of the soft tissue

– Pause over the ‘trigger points’/painful areas until a ‘release’ is felt or the pain subsides.

Contraindications:

Malignancy, Osteoporosis, Osteomyelitis, Phlebitis, Cellulitis, Acute Rheumatoid Arthritis, Blood Clot, Aneurysm, Anti-coagulant therapy, Bursitis, Sutures, Congestive Heart Failure, Bleeding Disorders, Goiter, Eczema, Hypersensitive skin conditions, Open wounds, Obstructive Edema, Hematoma, Febrile state, Organ failure