After a lengthy hiatus, here we are back again. Today we have a special guest Post by Ben Pickard, UW Kiniesiology student, on the basics of foam rolling and self myofascial release.
General Information
Foam-rolling is an increasingly popular method of Self-Myofascial Release, or SMR. This is essentially an affordable, convenient alternative to massage therapy and can be easily used to treat larger groups of athletes in shorter periods of time.
Though it can be painful, and will be especially difficult to endure for the first few uses, foam rolling is an extremely value addition to any stretching and mobility program. After a short period of regular use, the initial pain felt when rolling will disappear and the benefits will begin to show more prominently. Generally being 36” long and 5-6” in diameter, foam rollers range in density from quite soft, which tend to deteriorate quickly, to very hard which are also the most durable and effective. For the most cost effective and hardest rollers a piece of PVC works quite well, with the smaller the diameter the deeper the release. For smaller specific areas a lacrosse ball is extremely effective as well, but will be initially quite difficult to tolerate.
Foam-rolling works to relieve muscle pain and soreness, decrease joint stress, increase joint and muscle mobility and can correct muscular imbalances by returning shortened muscles to a normal length. Foam-rolling works via a phenomenon referred to as ‘autogenic inhibition’. Basically, there are two types of receptors located in skeletal muscles. Found running parallel to the muscle fibres, the first are muscle spindles and they are sensitive to change and rate of change of length in muscle length (if you are familiar with the stretch reflex, it is due to these receptors). They are responsible for shortening the length of a muscle, and this can be the cause of great discomfort and pain with tight muscles. The second type is called Golgi Tendon Organs (GTOs), which are found where the muscle meets the tendon, and they are sensitive to change and rate of change of tension in muscles. Increased tension is achieved through the pressure applied by foam-rolling, and once tension exceeds a given threshold the GTOs inhibit the muscle spindles from shortening the muscle, allowing it to relax and stretch out.
Additionally, foam-rolling has the benefits of breaking down any scar tissue and ‘knots’ that can develop in the muscle fascia, the connective tissue that surrounds your muscles and underlying muscle fibres. With the breakdown of scar tissue and knots, the muscles regain the ability to move smoothly resulting in improved function and decreasing the risk or injury.
Execution
It is extremely simple to foam-roll. Place the roller on the floor and the athlete will lay the body segment of interest on top of it, with the roller perpendicular to the direction of the muscle fibres. Beginning gently, the athlete will roll back and forth on the roller ensuring they go from one end of the muscle fibre to the other. The athlete can increase or decrease the pressure by using their arms and legs to support their bodyweight. There are many methods to foam roll; slow rolls all the way up and down a muscle, going up two inches and back down one, faster and lighter rolls vs. slow and heavy ones, and any others that suit a particular athlete. In any case, it is beneficial to stop and apply a constant pressure to any areas of particular discomfort for about 20-30s, or when the tightness subsides. It is also acceptable to do short, fast and heavy rolls on these areas as well. Attempts should be made to take deep, regular breaths when rolling.
Foam-rolling has the greatest benefits when combined with a static stretching program, completed post-training when the muscles are warm and mobile. Rolling should precede stretching, as the rolling will help to loosen the muscles and the stretching will help maintain an increased length. It is acceptable to roll prior to training, but this should be done at the athlete’s discretion and only following a proper warm-up. Rolling is not an adequate substitute to a dynamic stretching or mobility program.
The following depict how to roll out some common areas, courtesy of Greg Everett’s Olympic Weightlifting, A Complete Guide for Coaches and Athletes.
References
Everett, Greg. Olympic Lifting, A Complete Guide for Coaches and Athletes.
