Self Myofascial Release (SMR)
Posted on | September 30, 2009 | No Comments
What if I told you there was a way to improve your flexibility, reduce injury risk, pain and inflammation in joints and muscles, and improve strength and performance – all in only about 10 minutes a day? Usually at this point I’d have a 1-800 number on screen next to “$19.95 + shipping and handling.” Self Myofascial Release (SMR), however, really can do all of that.
I won’t go into tremendous detail on the science behind SMR, but it’s basically a form of deep tissue massage, with all the benefits (pain relief, relaxation, flexibility etc. etc.) that goes with it. Of course, a session with a licensed massage therapist usually starts at $50 and goes up from there – fantastic if you’re a professional athlete with several hours to spare, but definitely not for everyone. SMR on the other hand can be done with just your hands, a tennis or baseball, or – most commonly and effectively – with a foam roller.
One of those things where you're going to look a little silly no matter what.
Foam rolling is simple: just place the part of your body that you’d like to massage over the foam roller. Roll up and down the length of the muscle or tissue, paying extra attention to areas with knots, or where you feel discomfort. Avoid areas that cause acute pain, and stay away from joints. There’s much more to the method, but that’s a good starting point. Spend about 10 minutes before every workout, or try longer sessions (maybe with some stretching) while relaxing in the evening. Mike Robertson of Robertson Training Systems wrote a great (and free) in depth guide to SMR and foam rolling. You can download his e-book here. Amazon.com has a selection of rollers from very soft to high density.
Will foam rolling before every workout cure you of all aches and pains? No, but I can promise that consistent use WILL improve the quality of your muscle tissue, and make you feel better, recover quicker, and ultimately allow you to get more out of your training. I started foam rolling consistently only about 6 months ago, and I can attest to its effectiveness. While I used to miss several workouts a month because of soreness or minor injuries, I now stick to my schedule and haven’t had a training injury since.
Tags: flexibility > knots > massage > self myofascial release > smr > tissue quality
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