Foam Rolling for Myofascial Release

In a previous post I mentioned that I developed iliotibial band syndrome while training for a half marathon. I found an awesome recovery tool, foam rolling. The actual name for foam rolling is Self myofascial release techniques (SMRT). SMRT comes to us from adapting myofascial models which first appeared in Osteopathic literature of the 1950's. A number of alternative therapies such as Rolfing or connective tissue massage use the same concept. You will not find many articles in peer reviewed literature outside of the Osteopathic literature, but this has not stopped SMRT to catch on in the fitness community (you can even find foam rollers at Target).

Both traditional and alternative therapists attribute a laundry list of benefits to myofascial release. SMRT’s benefit to exercise recovery can not be denied whether you believe the claims or not. I want to give you an overview of what SMRT is before I point you in the direction of the foam rolling exercises. To help understand the concept of myofascial release I will first give you a definition fascia and trigger points.

Fascia falls under the category of connective tissue. It is like a mesh spider web that surrounds muscles, bones and joints and gives support and protection to the body. Three layers of fascia make up this dense connective tissue (the superficial fascia, the deep fascia and the subserous fascia). Mainstream thought sees fascia playing a passive role in the body, but new evidence is starting to suggest it has smooth muscle like ability to influence musculoskeletal interactions. Whether this is confirmed by future research does not change the trigger points from occurring in dense connective tissue.

Trigger points have been defined as areas of muscle that are painful to palpation and are characterized by the presence of taut bands. They can occur in muscle, the muscle-tendon junctions, bursa, or fat pad. Inelastic scar tissue can replace healthy fascia if inflammation combined with trigger points remain long enough. This thought process shows us how trigger points may lead to a variety of sports injuries - from cramps to more serious muscle and tendon tears (such as ITBS). The theory, which seems plausible, is that trigger points compromise the tissue structure in which they are located, placing a greater strain on other tissues that must compensate for its weakness. These in turn can break down and so the spiral continues. According to many therapists, trigger points in the fascia can restrict or alter the motion about a joint resulting in a change of normal neural feedback to the central nervous system. Eventually, the neuromuscular system becomes less efficient, leading to premature fatigue, chronic pain and injury and less efficient motor skill performance. The list of proposed causes includes acute physical trauma, poor posture or movement mechanics, over training, inadequate rest between training sessions and possibly even nutritional factors.

Self myofascial release is a relatively simple technique that athletes can use to alleviate trigger points. Studies have shown myofascial release to be an effective treatment modality for myofascial pain syndrome, although most studies have focused on therapist-based rather than self-based treatment. By performing SMRT techniques on a simple piece of foam, you can improve flexibility, function, performance, and reduce injuries. Basically you use your own body weight to roll on the round foam roll, massaging away restrictions to normal soft-tissue flexibility. Check out this article on Runner’s World that started my foam rolling journey. Also here is a good YouTube video demonstrating some of the techniques.

Follow this link, if you would like a more in depth explanation/demonstration.

GENERAL GUIDELINES

Hold each position 1-2 minutes for each side. If you feel pain, stop rolling and REST on the painful areas for 30-45 seconds. Continuing to roll when pain is present activates the muscle spindles, causing increased tightness and pain.

Remember to maintain proper Draw-In Position, which provides stability to the lumbo-pelvic-hip complex during rolling. SMRT can be performed 1-2 times daily.

WHERE TO GET THE FOAM ROLLS

When choosing a foam roll, product density is very important. If the foam is too soft, less than adequate tissue massage is applied. On the other hand, if the foam is too hard, bruising and more advanced soft-tissue trauma may occur, leading to further restriction, initiation of the inflammatory process, decreased range of motion, pain, and decreased performance.

Let me know how it rolls for you.