The Use of Foam-Rolling
Self-Myofascial Release (SMR), universally denoted as foam-rolling, can assist individuals radically in both upkeep and remediation dimensions. Its value lies chiefly in money matters and handiness – a £20 roll of foam can customarily provide much of the outcomes of rather costly ‘manual’ soft tissue work. Muscles are covered in connective tissue that coats the entire muscle endlessly with the tendons, and layers within the belly adjoining both fascicles (bundles of muscle fibres surrounded by perimysium) and specific muscle fibres. These fascial masses can amass scar matter and other anomalies that disturb the smooth movement of the muscle on the inside and with respect to surrounding constructions. This disturbance can produce anything from long-lasting pain to injury. Like deep-tissue rubbing, foam-rolling and similar myofascial release methods can split up the adhesions within the connective tissue and encourage improved utility and a decrease in injury risk.
For most people, foam-rolling will be sore, intermittently agonisingly so in specific locations. However, the pain fashioned by this practice will subside with regular performance; pain is a strong sign of the need for foam-rolling. Once the upsetting adhesions have been reduced in a given location, foam-rolling will cease to be painful, at which point its purpose will change from improvement to maintenance. The basic self-myofascial release procedure is very simple. With the foam roll on the ground, the individual will put the body part to be massaged on top of it. He or she will initiate with mild rolls across the foam, feasibly with reduced pressure from backing of partial bodyweight by the arms and/or feet, making interchanging passes across the span of the muscle or targeted area for about 15-30 seconds. The individual will then stop with the roll beneath each particularly tender area, giving the pressure time to assist in releasing the fascia. Short, rapid rolls on these areas can be utilised as well.
Once all the tender areas have been covered separately, the individual can finish the body part with an additional sequence of complete passes.
Myofascial release is most effective subsequent to training, when the body is heated and the muscles are in their most ‘compliant’ state. If an individual is carrying out static stretching additionally following a training session, the foam-rolling should go before it—this will further prepare the muscles to be more open to the flexibility work. Foam-rolling can be executed on non-training days along with any essential static stretching, but like static stretching, is best preceded by a warm bath or rinse to increase the obedience of the muscles. Also like static stretching, SMR should, in general, not be completed prior to training. Thoracic-spine rolling is an exemption, and may be part of the individual’s dynamic stretching during the warm-up.
Bibliography
- Anderson, B. and E. Burke. 1991. Scientific, medical, and practical aspects of stretching. Clinics in Sports Medicine, 10 (1): 63-86.
- Bourne, G. 1995. The basic facts about flexibility in a nutshell. Modern Athlete and Coach 33 (2): 3-4, 35.
- Everett, Gregg. Olympic Weightlifting: A Complete Guide for Coaches and Athletes. 2nd
- edition. California: Catalyst Athletics. 2009.
- Hendrick, A. 2000. Dynamic flexibility in training. Strength and Conditioning Journal 22 (5): 33-38.
- Karp, J.R. 2000. Flexibility for fitness. Fitness Management (April), 52-54.
