You've probably heard of foam rolling. Foam rolling, a common type of self-myofascial release, is the technique of applying pressure to tightly bundled muscle fibers or "knots" in order to straighten and realign them in the direction of the muscle fiber. Foam-rolling is often incorporated into fitness routines, but it is easy to use incorrectly. Below, I've outline some tips for proper SMR technique.
1) Consult your doctor
This should be your first step before introducing anything into your fitness routine. While most healthy people can perform SMR without difficulty, it should be avoided or modified in certain populations (for example, those with circulation problems or nerve damage.)
2) Only Apply to Shortened Muscles
This is one of the most commonly made mistakes in both SMR and static stretching! Applying SMR or stretching an already-lengthened muscle will only cause continued lengthening and worsening of altered length-tension relationships. Likewise, avoid training those over-worked, shortened muscles too much until proper muscle balance is restored. So, how do you know which muscles will benefit from SMR and which need to be strengthened? The best and most effective way is to ask a professional. This is especially true if you have muscle pain or postural distortions. In that case, as always, a doctor or qualified specialist should be consulted.
3) Find the "Knot" or Tender Spot and Hold for at Least 30 Seconds
SMR works by applying pressure to "knots" which have formed along lines of stress in the muscle. This pressure sends a signal to sensory receptors called Golgi tendon organs which results in relaxation of the muscle. It takes about 30 seconds for the pressure signal to become great enough to inhibit the contracting action of the muscle, and may take longer for those with extreme tightness or who have difficulty relaxing. Static stretching, which uses the same inhibitory principle as SMR, should also be held for at least 30 seconds for the stretch to be effective.
4) Never Apply Pressure to the Spine
Unless under the guidance of a professional, do not use a traditional foam roller on the back or neck. A hand roller, massage ball, or tennis ball can apply more targeted pressure without putting pressure on the spine. These can also be effective tools for people who cannot lie prone for extended periods. Avoid placing any sort of pressure on ligaments, bones, injuries, or any place of extreme tenderness or pain.
5) Follow With Static Stretching
SMR will loosen tight muscles. Now, follow up by stretching the area. Remember, static stretching, like SMR, should only be done on shortened muscles. Static stretching is not a warm up for those without muscle imbalances! No muscle imbalances? Warm-ups should consist of active or dynamic stretching and cardio. Static stretching can be done after training in order to return the targeted muscles to proper length-tension.
6) Train Weakened Muscles
Muscle imbalances can't be solved simply by stretching your overworked muscles! You also need to strengthen the weakened antagonist muscles in order to restore proper length-tension. Balanced workouts and good posture are key.
Remember, always consult with your doctor before adding anything to your fitness routine. The best way to correct muscle imbalances is to consult a professional.
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