Let's be honest, if the benefits of foam rolling didn't outweigh the associated discomfort, people would never do it. But, how does it actually work? and what are the best ways to achieve these benefits? Clearly there are a lot of effective methods to improve mobility. Regardless of the specific methods & tools chosen, I definitely think an integrated approach to movement is most appropriate. However, Since it's a blog and not a PhD dissertation, I decided to evaluate the effectiveness of SMR (self myofascial release / foam rolling) only. If I went down the rabbit hole of examining all the different foam rolling devices & the possible paths to improving mobility, this 2 part Blog will continue for 2 months.
Given the recent excitement around mobility and stability, the increasing use of SMR techniques amongst athletes & fitness goers, conflicting opinions, my recent attempts to create a mobility based course, being a certified SMR master instructor, and obtaining my most recent certification (RAD Mobility 1 - $50 Off Promo Code is cb), it is time to dig deeper. To that end, this blog will focus on current research, some of the best practices and my personal experiences.
Beyond the reasons above, I chose to write about SMR for several important reasons:
- It's self-care corrective tool that nearly everyone can access and use safely.
- It's an instant mobility difference maker. When I show my nashFIT & BCPTI students www.bcpti.ca the SMR before and after reveals, they become super excited about mobility.
- I asked myself the following questions. What is my philosophy of movement correction? What does the science of mobility & corrective exercise say? What have I seen over my 12+ years of correcting movement.
- If you ask 12 mobility "experts", you can expect a minimum of 10 different opinions regarding what SMR does, when to use it, how to use it, what is the best tool for the job.
- Most people are not aware of the most effective SMR methods.
What is SMR? The simplest definition is "poor man's massage".
Self-myofascial release (SMR) is a technique that uses a rolling tool (foam roller, ball or rolling stick) to relax overactive / irritable tissue (i.e. trigger points), turn on underactive muscles & maybe breakdown adhesions between the gliding surfaces of soft tissue. Regardless of the actual outcome, recent theories suggest that compression & pressure along with movement over top of the issued area can engage the nervous system to either relax an overactive, or turn-on underactive muscle & muscular chains. Since trigger points & myofascial adhesions can both make a muscle tight and weak, it's important to a.) determine and b.) use the most effective techniques for the specific issue. Therefore, SMR isn't as simple as rolling up and down a sore area or tight muscle, it's a system of systematic search and destroy.
Science of SMR
- Science of mobility & pain
- Passive range of motion assessments
- Cutting edge SMR techniques designed to help you work with clients and or individualize your own warm-up and recovery program, I'd highly recommend this course http://www.radroller.com/products/rad-mobility-level-1 . Readers of this Blog have access to a special discount code (see above).
Other potential benefits and reasons to SMR that I've experienced are:
- The apply pressure & hold method. Reactive hyperemia = occlude blood flow through pressure. When the pressure is released a rush nutrient rich blood flows into the muscle. It's the same philosophy associated with voodoo flossing.
- Reduced pain sensation. Compression techniques alone or in combination with either muscle shortening or lengthening procedures can lead to a significant reduction in perceived pain.
- Weak muscles activate &become strong. The pin & move techniques listed below create what is referred to as a muscle spindle lengthening technique (Trigenics, Neurkinectic Assessment & Myoneural Treatment Procedure). The perceived stretch of the mechanoreceptor leads to CNS activation and temporary strengthening of the previously weak muscle.
- Improved strength of distal muscles. Muscles in the same kinectic or myofascial chain are activated (turned on) as a result of stimulating tissue anywhere along that chain. For example rolling your big toe will nearly always turn on / strengthen a previously weak glute.
- Improved mobility of distal muscles. When the plantar fascia on the bottom of the feet are rolled, significant increases in straight leg toe touch as well as sit and reach ROM occur. These results are not permanent but longer than static stretching. The ROM improvements last much longer when "dead zone" strengthening is included. These improvements in posterior fascial line mobility occur in absence of strength loss (Sullivan, 2013).
Over my years of detecting and correcting movement errors, I've learned & tried a lot of different corrective techniques. Regardless of the exact technique, I always use 1 lens...does it work & can I reintegrate the changes into a progression based training program? Recently, I've been heavily contemplating the structure of my P2P model. Below is a bird's eye overview of the P2P corrective mobility model. I also have an integrative corrective movement model but it's less appropriate for this content. Regardless of the system, SMR is an integral part of the P2P program.
Step 1. perform a functional movement assessment.
Step 2. Release / SMR all muscles believe to be tight / overactive
Step 3. Stretch the tight / overactive muscles
Step 4. Strengthen the opposing or antagonist muscles
Step 5. reassess the restricted movements.
In part 2 of this blog I will examine SMR via case study & show you some of the best ways to quickly overcome several common mobility related issues. I will post this next Tues at the 7pm Pacific time.
References: from the Trigger Point Myofascial Compression Techniques: Principles & Practices Manual 2014
Chaitow L.,
DeLany J. (2008). Clinical Application of Neuromuscular Techniques: The Upper Body Vol.1. Philadelphia: Elsevier.
Cook, G.,
Burton, L., & Hoogenboom, B. (2006). Pre-participation screening: The use
of fundamental movements as an assessment of function—part 1. North American
Journal of Sports Physical Therapy. 1(2). 62-72.
Knapp, Kali (2016). Self-care modalities: improved performance and decreased injury for female athletes. S & C Journal, 38(2), 70-78.
Diego, M., & Field, T. (2009). Moderate pressure
massage elicits a parasympathetic nervous system response. International Journal of Neuroscience, 119(5), 630-638.
Healey, K.C., Hatfield, D.L., Blanpied, P., Dorfman,
L.R., & Riebe, D. (2013). The effects of myofascial release with foam
rolling on performance. Journal of
Strength and Conditioning Research, 28(1), 61-68.
MacDonald, G.Z., Penney, M.D.H., Mullaley, M.E.,
Cuconato, A.L., Drake, C.D.J., Behm, D.G., & Button, D.C. (2013). An acute
bout of self-myofascial release increases range of motion without a subsequent
decrease in muscle activation or force. Journal
of Strength and Conditioning Research, 27(3), 812-821
Sullivan, K., Silvey, D., Button, D., & Behm, D.
(2013). Roller-massager application to the hamstrings increases sit-and-reach
range of motion within five to ten seconds without performance impairments. International Journal of Sports Physical
Therapy, 8(3), 228-236.
I look forward to receiving your feedback and hearing your own success SMR stories.
Chad Benson, MSc, CSCS, CPT
email: info@bcpti.ca
Website: +BCPTI
Instagram: @prepair2perform & @bcpti
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