Self Myofascial Release: Concepts and Application of Self-Performed Recovery Methods

What is Foam Rolling and Self Myofascial Release?

“Foam Rolling” is name used to describe a prehabilitative and rehabilitative process utilizing a variety of tools to perform self-myofascial release (SMR). During SMR, you are applying massaging techniques by using a foam roller or other recovery tools to the targeted soft tissues needing attention.

This process provides relief from muscular tightness, speeds the rate of recovery, and ultimately allows greater restoration of normal function back to the muscle. Healthy muscular function will lead to an increase in range of motion, flexibility, and total injury prevention. SMR is an effective training tool which should be implemented into every training program regardless of athletic level.

How Does It Work?

You must first understand that when we exercise or perform physical activity, we are inducing trauma to the body. Once soft tissue is broken down, a natural biological recovery process begins to occur, and by doing so, a slight amount of scar tissue adheres to that muscle. Think of this scar tissue like a “glue” to bind those torn microfibers back together. Through flexibility and frequent physical activity, this scar tissue will be removed allowing function to the muscle to be restored. Surrounding muscle tissue throughout the body is fascia, a thin elastic-like connective tissue. Fascia allows us to move without restriction, but when trauma occurs then the fascia becomes tight, restricted, and loses pliability. This impairment of function through the fascia leads to tension, inflammation, and decreased mobility. By utilizing SMR, we can “release” the tension associated with tight fascial sheaths surrounding the muscle and speed recovery to increase overall athletic performance.

How & When Should I Use It?

Given the name, typically SMR is performed by utilizing a foam roller, although it can also be achieved through the use of many other training tools. While “rolling out” you want to understand that your focus should be on the quality and time of the process vs. the amount of “rolls” or passes done. The SMR process should be performed as followed:

1. Relax the targeted muscle.
2. Apply a light-moderate pressure to the muscle using your tool of choice.
3. Roll slowly across the layers of soft-tissue in the body.
4. Search for “knots” or trigger points to relieve.
5. Stop on the “knot” and allow compression to relieve tension for about 15-30 seconds.
6. Repeat the search and stop process 2-3 times per location.

When Should It Be Performed?

SMR can be performed before physical activity as part of a “prehab” measure during your warm-up routine or after exercise as a “rehab” measure during your cool-down. Ideally, you would want to aim to foam roll before and after, but if time is limited, then try to dedicate a day simply for recovery work involving mobility, flexibility, and SMR.