Self Myofascial Release Using Foam Rollers

Self Myofascial Release also known as SMR is a great alternative medicine which mainly targets chronic pains all over the body. Many patients of arthritis or back and neck pain have chronic pains use this therapy. Most of these patients are misdiagnosed and hence given wrong treatment resulting in suffering for long time.  Myofascial release also has an effect on people suffering from vertigo and dizziness because it relaxes strained muscles that can cause people to feel dizzy and pained at the same time.

While the art of massage is perhaps one of the oldest medical practices, the term myofascial release is a relatively recent term. In this article, we will take a look at the history of massage throughout the ages. In our journey into the past, we will come to understand how physical therapy techniques have evolved into the the myofascial release techniques we recognize today. Using foam rollers also you can achieve the self myofascial release, but you need to buy the best foam rollers of 2017 for better result.

foam roller exerciseWritten in 3000 B.C., The oldest record of massage is an ancient Chinese text, the Cong-Fu of the Toa-Tse. The ancient Greeks were also familiar with physical therapy and massage. For example, the historian Homer writes about massage oils in his travels. Athletes at the ancient Greek Olympic games were known to receive massages to relive tension and prevent injury. Around 600 AD, the Japanese developed shiatsu massage. These techniques are known today as acupressure.

It would take nearly one thousand years for the benefits of massage began to be recognized in Europe. During the age of enlightenment and scientific revolution, Francis Bacon was the first to observe and document the increased blood circulation which occurs as a result of massage. Throughout the nineteenth century, the (then) revolutionary field of psychology became interested in the benefits of massage techniques. The mind and body, early psychologists found, are inexorable linked. Massage makes people relax, and certain techniques have been found to actually raise endorphin levels, relieving pain and tension in patients. Massage was even used by Sigmund Freud to treat hysteria.

During the 1900s, massage became a more widely accepted treatment by the medical community. A whole host of new massage therapies and techniques followed. In the early part of the century, F.M Alexander created the Alexander Technique. Dr. Oakley Smith’s Naprapathy – an alternative medicine which focused on treatment of musculoskeletal conditions – followed soon after. During the First World War, Swedish massage techniques were used to help rehabilitate wounded soldiers.

After the war, the benefits of massage had become clear, and the popularity of the therapies skyrocketed. In 1927, the New York State Society of Medical Massage Therapists became the first professional association form massage practitioners in the United States.

Finally, in the late 1960s, the Myofascial Release approach was developed. The technique has since revolutionized the way people think about massage therapy, as well as the treatment of muscular-skeletal pain. Instead of applying pressure to muscles, myofascial release focuses on stretching the individual muscles in order to trigger a release in the fascia – the fibrous web of connective tissues running through the human body.

What is Foam Roller

Foam rollers are exercise devices used for massage and fitness. Self-myofascial release is a fancy term for self-massage to release muscle tightness or trigger points. Foam rollers are an inexpensive, super-versatile piece of equipment that can help you with everything from working out the knots in your muscles to sculpting an incredible set of abs faster (more about that later). In other words, if you aren’t already using one, you’re missing out on some serious benefits! Foam rollers with some sort of texture, such as bumpy knobs or wave-like ridges embedded in the foam, are designed to “dig in” to trigger points in the muscles, helping to release those knots quickly. While usually long and cylindrical, they come in many shapes, sizes and varying textures.
Types of foam rollers in UK

This method can be performed with a foam roller, lacrosse ball, Theracane, or your own hands. These are good for all purposes—whether you’re using one to do specific exercises or to stretch When used for self-massage, they help soothe tight, sore areas (known as “trigger points”) and speed up muscle recovery. By applying pressure to specific points on your body you are able to aid in the recovery of muscles and assist in returning them to normal function. This process of rolling out tight muscles and relieving tension is also called myofascial release. Normal function means your muscles are elastic, healthy, and ready to perform at a moment’s notice.

Types of foam rollers in UK

Though manufacturers all over the globe are offering all kinds of different exercise equipment, tools, and devices for consumers today, making a selection can become overwhelming. Foam rollers do come in different shapes as well as sizes. If you want to get into specific spots, you may have to look for ones that have smaller pressure points or buy a ball instead of a roller. The Rumble Roller should be able to be used on a daily basis when there is no pain. Therefore, before an individual can make a decision to invest in a specific type, they will need to do their homework first.

  • There are the round foam rollers which are cylindrical in shape, usually with a 6” diameter.
  • If you have problem spots that you want it addressed more often, you might have to get a different foam roller that can deal with those spots well.
  • Here is a basic list of the different types of foam rollers that are available and which one might be right for you.
  • The type that consumers purchase is often based on the exercises that they are interested in doing, the type of massage that they prefer, the amount of money that they have to invest, and the space that they have available in their homes or apartments to store the items that they have purchased.
  • Also available is the half round, which is like a full cylinder foam roller cut in half lengthways with a flat side and rounded edge.

Foam rollers 2017The way the foam is designed, the hardness and texture of the foam, the weight, and the size can make a difference in your experience with foam rollers. This is a usually 3 feet long and 6 inches in diameter. These half-round foam rollers are great for those with limited mobility or stability. This is the easiest and gentlest of the foam rollers. The flat edge lies on the floor and you roll over the curved edge. It can be used on almost anyone. Conversely the half-rounds make great stability training tools too. This is a good one if you have not started foam rolling because it hurts too much.

Advantages of foam rollers

Fascia is continually being created and laid down throughout our body. The concept of tissue mobility is of even greater importance after injury because new layers of fascia are laid down as scar tissue. SMR can have a wide range of benefits for the everyday gym-goer. The best thing about foal rollers s that you can get many of the benefits of a therapist or masseuse from the comfort of your own home with this inexpensive piece of workout equipment. Without proper movement, the fibers will not form in the correct pattern, creating pain and inhibiting movement.

  • If this tissue isn’t broken up, mobilized, and properly aligned, it can cause problems in the future.
  • Some of the basic, most obvious benefits will be increased blood flow throughout the body, better movement and increased range of motion.
  • But if you’re not sure if using a foam roller is for you, then here are six ways it can have a positive impact on your exercise routine.
  • The stresses that we put on our bodies every day can affect how fascia is laid down.
  • Even if you had an injury a while ago (months to years) it can still creep up on you and cause problems.

These benefits can decrease the chance of injury and decrease recovery time after a workout. Followed by some sample movements you can do to get all of these foam roller benefits. Those stresses can range from running, carrying a heavy work bag on our shoulder, sitting at a computer, or any other activity that we perform regularly! Many times, when I’m evaluating an injury, the more I get into the history of pain with the person, the more past injuries are revealed. A decreased recovery time means more training sessions per week/month and results can come quicker.

One benefit of foam rolling is increased blood circulation. Foam roller exercises and other self-myofascial release techniques have become increasingly popular, and for good reason. Using foam rollers can reduce the risk of developing adhesions. Increased circulation is huge for recovery and greater ROM means you get to work muscles more thoroughly on lifting days. Healthy blood flow is necessary for healthy tissue and organ function because it permits the continuous exchange of nutrients and waste in the cells, and the stimulation of fluid through the lymphatic system, an important part of your immune system.

Partly that stems from a better understanding about the healing benefits of soft tissue care, or massage. Tissue adhesions are created as the result of collagen binding between layers of muscle. Sit on the foam roller with your knees bent and place your right ankle on your left knee. A study published in the Journal of Strength & Conditioning Research found that the mechanical effect of the firmly applied pressure and movement used in foam rolling can improve the function of your arteries. Massage can ultimately become cost-prohibitive since unless you are an athlete or just have a few hundred extra bucks lying around, you probably opt infrequently for a massage as a luxury or a splurge more than a necessity.

If a muscle is held in a specific position during extended periods of inactivity or overused during repetitive motions, collagen can form between the layers of skeletal muscle, which can create adhesions or knots that restrict the ability of muscle sheaths to slide against one another. With your hands on the floor to keep your balance, roll your body to your right side so that your right gluteal muscles are pressing against the roller. And according to Lower Extremity Review, the stimulation of the nerve receptors causes the blood vessels to dilate by reflex action, assisting in blood flow. Use your hands and your left foot as leverage as you slowly make small rolls on the right gluteals.

Buying the best foam rollers in 2018

Most rollers are 5 or 6 inches in diameter, which is a comfortable height for easing your body onto and then rolling under control. This foam roller is best for athletes of all levels seeking a foam roller for myofascial release and trigger point massage. Despite the name tag of one of the most beloved gyms on the planet, the Gold’s Gym Foam Roller is pretty basic and inexpensive. (It’s $36 on Amazon.) It’s made of pretty high-density therapeutic foam and it’s a good medium-level softness, so it’s friendly to beginners. It has textured areas so that you can get into those hard to reach hip flexors and other problem areas. Some people choose 3- or 4-inch diameter rollers for deeper, more targeted massage.

  • A step up from synthetic foam Polyurethane has a firmer, more durable construction.
  • Note that you may find it warping after six months or so, depending on your weight, and it has a pretty smooth surface so it’s prone to slipping.
  • It also has flat areas for beginners and larger muscle rolling.
  • These look like a foam roller that has been cut in half lengthwise.
  • Easy to clean and the Polyurethane coating will remain hygienic even with intensive use as it doesn’t absorb sweat or dirt.
  • Regularly using a Foam Roller – especially a deep tissue massage roller – offers many of the same benefits as a sports massage, including reduced inflammation, scar tissue and joint stress, as well as improved circulation and improved flexibility.

Coming in at around $40 and having such durable construction, you really can’t go wrong choosing The Grid foam roller as your first roller. They are used for leg and foot stretches, and to massage the arches of the feet to relieve the symptoms of plantar fasciitis. The Gaiam Restore Total Body Foam Roller, made of polyethylene foam, is less dense and therefore less intense on muscles than the EPP material of firm rollers. Regularly rolling pre and post workout will mean you will help prepare your muscles for the workout ahead and also help with post muscle recovery.

I own one myself and have been using it for over two years with no complaints, the thing is solid. Long rollers are typically around 36″ long and great to use on larger areas of the body, like the back, quads and hamstrings. But it isn’t so soft that it immediately warps under weight, and its full 36-inch length makes it useful for all sorts of rolling and exercise purposes. You can pick up a Grid roller in three different sizes. If you’re looking to target smaller parts of the body, look for a shorter foam roller.

However, simply due to the nature of the material—not to mention the fact that muscles will adapt and may need a firmer pressure—it’s unlikely to last as long as a standard black roller. Foam rolling is a very cost effective form of therapy. These are normally around 24″ or smaller in length, and are great to use on your arms, calves and other small areas. Determine your budget, but have an open mind. The one that works best for you may be MORE or LESS than what you had planned. Keep in mind that you get what you pay for. More effective rollers that will last a long time tend to cost more initially, but will pay off in the long run.