Self Myofascial Release

Here at Phoenix Pro we are focused on producing results day in and day out, which means we utilise a number of protocols which are proven to be both effective and time efficient. One of these protocols is Self Myofascial Release. Phoenix Pro Fitness Coach Matt Jordan explains how and why it works:

'Self Myofascial Release, or foam rolling as it’s more commonly known, is a form of soft tissue therapy you can perform yourself using a foam roll, stick, medicine ball or tennis ball.

The Golgi Tendon Organ is located at the muscle-tendon junction and is crucial for why SMR works so well as a way to improve soft tissue extensibility. When muscle tension increases to the point where there is a high risk of injury, the GTO stimulates muscle spindles to relax the muscle in question preventing more force than the bones or tendons can tolerate; this is called autogenic inhibition. Foam rolling stimulates the muscle tension which in turn causes the GTO to relax the muscle.
Foam rolling on a regular basis can improve mobility and range of motion, reduce scar tissue and adhesions, decrease tone in overactive muscles and improve quality of movement. Although, it is important to note that you should avoid it on a recently injured area, if you have circulatory problems, chronic pain conditions or bone joints/prominences.

Whilst there are a few modalities for SMR, foam rollers are the most common tool used and are the best tool to use if you are new to foam rolling. The rollers vary in density of foam; the more dense the foam the harder and deeper the tissue therapy will be so it’s advisable to start with a softer roller. Likewise if you’re starting out it’s best to spread your weight rather than focus it on a smaller surface area. For instance when rolling the calves start rolling both together and if you need to increase the pressure on the muscle cross one leg over the other.

Rolling over the length of the muscle (not the breadth) needs to be performed slowly, ideally 1 inch per second, when you feel a sore spot, rest on it until the pain subsides to a third, try to take large deep breaths and relax the muscle as much as possible. Once the roller no longer achieves the desired effect use a medicine ball and progress onto smaller and smaller balls which reduce the contact surface area with the muscle, thus increasing the pressure applied. The Physio Stick is a useful tool for rolling closer to the muscle-tendon joint due to its small radius and versatile shape. It can also be used to target specific muscles in a group e.g. the head of the vastus medialis (internal head of the thigh).'

Here at Phoenix Pro Fitness we believe that, following a thorough functional movement screen, SMR should play a part in every training programme as a method of maintaining muscular health and aiding recovery. The faster our bodies recover the more we can put into the next training session, meaning faster results. Consequently our Regeneration Class focuses solely on using techniques such as SMR, Qigong and static stretching to ensure that our members stay in peak condition. To view our class timetable click here