Julie Holl

Self myofascial release (SMR) techniques, although not new, have become more and more prominent amongst athletes and fitness enthusiasts alike.

Personal Trainers and Sports Therapists have embraced the use of myofascial release to reduce chronic pain and rehabilitate a range of injuries. Some therapists claim a long list of benefits, from curing tennis elbow to IBS relief. While some claims may be contentious, it seems likely that many sports men and women can benefit from this regenerative therapy.

Almost anyone can use the foam roller to help release aches, pains and relax tight muscles, they are simple to use and very effective. The theory behind the roller is that there are two basic neural receptors in muscle tissue. These receptors are muscle Spindles and Golgi Tendon Organs. Muscle Spindles are located parallel to the muscle fibres, they notice a change of length to the muscle (for example a stretch). This triggers our stretch reflex which is when the muscle protects itself by shortening (so we don’t overstretch) this usually causes slight pain. This is when our Golgi Tendon Organ kicks in, it senses the change in the length of the muscle, when it reaches a certain threshold it inhibits the muscle spindles activity and decreases muscular tension therefore allowing the stretch to go ahead.

Here are some SMR exercises, for these you will need a foam roller (available from www.escapefitness.com)

Upper back

• Place hands behind head or wrap arms around chest to clear the shoulder blades across the thoracic wall.
• Raise hips until unsupported.
• Support your head in a “neutral” position.
• Roll mid-back area on the foam roll.
• If you find a tender spot, stop rolling and rest on that tender spot until the pain reduces by 60-75%

Iliotibial Band

• Position yourself on your side lying on foam roll.
• Bottom leg is raised slightly off floor.
• Maintain head in “neutral” position with ears aligned with shoulders.
• This may be PAINFUL for many, and should be done in moderation.
• Roll just below hip joint down the outside thigh to the knee.
• If you find a tender spot, stop rolling and rest on that tender spot until the pain reduces by 60-75%

Calf Complex

• Sit with your legs stretched out in front of you
• Rolling one calf at a time, start with the roller at your ankle
• Roll upwards towards the back of the knee
• If you find a tender spot, stop rolling and rest on that tender spot until the pain reduces by 60-75%.

More foam rolling stretches to follow soon...