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This beginner's guide is a brief introduction into how self-massage and self-myofascial release (SMR) works, the benefits behind it and a few techniques that you can introduce to your clients or your own workouts.
Self-myofascial release typically involves a variety of techniques, such as foam rolling, which aims to improve flexibility, reduce pain, and enhance muscle recovery. This occurs by targeting the fascia, which is the connective tissue surrounding muscles.
What Is Myofascial Release?
Myofascial release is a technique used to work on the fascia. In basic terms, this technique is also known as self-massage, often performed with the help of tools such as foam rollers. When fascia becomes restrictive or tight, it can lead to issues such as pain, muscle dysfunction, and limited range of motion. Using self-massage techniques can help release this tightness and help muscles to relax.
What is Fascia?
Fascia is a connective tissue that is found throughout the whole body. It is made of collagen and creates a structural support. Ligaments, tendons, and the periosteum (coating on bones) are all fascia. Even each organ and organ systems are held within fascial bags. When fascia builds up it can create tightness and lack of mobility. This, in turn, can lead to injury.
Self-Myofascial Release (SMR)
Myofascial release helps improve the balance within your body. It involves techniques that stretch the fascia, breaking down any buildup that may have occurred, typically from overuse or repetitive movement patterns. Applying pressure through SMR releases tension in the affected area and improves flexibility.
The overall goal is to restore the body's full range of motion, thereby achieving optimal performance. It can be done directly or indirectly by practitioners (known as Rolfers), or through self-myofascial release. This is where you can introduce the use of foam rollers or other tools, such as tennis or golf balls.
Without getting too technical, the science suggests that these techniques stimulate the many receptors in the muscle/skin and nerve signals help the body to relax. This could be one of the reasons such an immediate feeling of relief can occur when the right spot is targeted.
Myofascial Trigger-Point Release Benefits
- Reduced risk of injury
- Improved performance
- Decreased muscle soreness and pain
- Neuromuscular efficiency
- Increased range of motion
- Better levels of flexibility
- Enhanced muscle recovery
How to Perform SMR
When it comes to performing self-myofascial release, start light and give the body time to warm up and get ready for deeper pressures. Begin with light, broad movements with thicker muscle groups like the back, thighs and glutes. Avoid bony areas if possible, and once you feel ready, move onto more targeted focus on areas.
Take care as you perform movements; the idea isn’t to work every part extremely hard. Getting a deep stretch or pressure release will help alleviate tension; avoid bruising yourself for later. Start with gentle, slow movements that help the body to release the tension. Don’t push through pain.
Foam Rolling Techniques
Rolling
Rolling up and down the muscle belly.
Direct Pressure: Pressure Wave or Slow Burn
Apply pressure and wait. There may be a burning sensation, hold this and wait for it to release.
Soft Tissue Release – Tack and Stretch
This is utilising the pressure wave along with a stretch. Apply pressure with the foam roller. Now move through a range of motion, do not force this. Repeat this motion. This is demonstrated in the images above and below.
Soft Tissue Release - Oscillations
Same as above but with a smaller range of motion at different points of the stretch.
5 Self-Myofascial Release Exercises
Most the above techniques can be used in each of the exercises below. Each of these exercises can also be done with either a ball or a foam roller on an exercise mat to rest your hands on.
Iliotibial Band (IT Band)
- Lying on your side on the foam roller, with your bottom leg off the ground.
- Other leg out in front, foot flat, supporting your weight to control the pressure.
- Head facing forward in a neutral position.
- Elbow under shoulder supporting your upper body.
- Apply pressure or roll from just below the hip joint down the lateral thigh to just about the knee joint.
- Abduct and adduct to do the tack and stretch technique.
Piriformis
- Sit on the foam roller or ball to one side, in the belly of either glute.
- Cross your foot of the leg on top of the roller or ball, over your opposite knee to create pressure on the glute.
- Use your other leg to roll and take some of the weight.
- Your arms can be behind for balance or the opposite hand can pull the leg in to increase the stretch for the tack and stretch technique.
- Search for the sore/burny sensation; this is where you want to feel the burn.
Hamstring
- Place your hamstrings on top of the foam roller or ball.
- Feet can cross over to increase the pressure on the chosen leg.
- Hands behind you to balance and roll.
- Roll from the knee to glute.
- This can be done sitting on a chair to allow ROM for the tack and stretch technique.
Quadriceps
- Lying on the ground in a prone position on top of the foam roller, which is placed under the quads.
- Keep your upper body and trunk strong throughout, resting on your elbows.
- Here you can turn your feet out, centre or in to hit the medial, centre and lateral quadricep muscle fibres, respectively.
- Roll or apply pressure throughout the belly of the quad.
- Flex and extend at the knee for the tack and stretch technique.
Latissimus Dorsi
- Lying on your side with your arm stretched above your head.
- Place the foam roller in the axillary area.
- Thumb is pointed up.
- Now apply pressure or very small movements.
Summary
Introducing myofascial trigger point release, or foam rolling, to your client’s programme can be great in a warm up or cool down or in a session by itself for recovery. Ideally do not focus too much in the warm up as it may have a detrimental effect on performance, however, introducing target areas may help prepare them for the specific exercises within the session.
Try out these techniques and pass it on to your clients to help them reach their health and fitness goals by improving their overall balance within their body.
