Self-myofascial release is a technique used to help release trigger points, increase blood flow to muscle and connective tissue (fascia).
It can be done using a variety of techniques and products such as foam rollers and massage guns. Furthermore, the various SMR techniques can also help to improve mobility and flexibility and decrease delayed onset muscle soreness (DOMS). Let’s dive into the basics of self-myofascial release and how it can be incorporated into any exercise recovery programme.
What is Self-Myofascial Release?
Self-myofascial release (SMR) is a form of soft tissue therapy that works to reduce tightness in muscles by releasing trigger points. Trigger points are areas of tenderness in the body caused by stress or trauma to the muscle. They often feel like a ‘knot’ or ‘grizzle’ in the muscle fascia. By relieving these trigger points with SMR, you can increase circulation which helps to loosen and repair the damaged muscle and fascia.
The premise of self-myofascial release is to use various tools or even your hands to massage the trigger beyond the muscle surface. This deep massage smoothes the muscle and fascia to generate the blood flow to the trigger point.
It’s slightly different to a massage which focuses on massaging a range of muscles instead of focusing on specific areas. Although sports massage therapists will use trigger point therapy to relieve trigger points.
The great thing about SMR is that you can perform it by yourself at home, in the gym or even outdoors such as in the park.
How to Use A Foam Roller for Self-Myofascial Release?
One popular tool for SMR is the foam roller. Foam rolling helps to break up adhesions that have formed between layers of muscle tissue due to injury or overuse. To use a foam roller for SMR effectively, you should roll slowly over each area for 10 seconds before moving on to the next spot. You should focus on areas where you feel tightness or tension. For example, if you’re having trouble with your hamstrings after a workout session then spend some time rolling those out with a foam roller.
Similarly, using tools like massage balls can help target smaller muscle groups that are harder to reach with larger tools like foam rollers or massage guns.
What Are The Different Types of Foam Rollers
Believe it or not, there’s quite a selection of foam rollers to choose from. The different types of foam rollers can be categorised as:
- Soft Foam Rollers – the softer foam is ideal for anyone who wants to be gentle on the muscles. A good option for beginners or those with more serious injury and need a softer touch.
- Hard Foam Rollers – the harder foam is great for digging into the muscles and relieving tight sports and trigger points.
- Deep Tissue Foam Rollers – often made with spikey nodules of foam. They can help to get that little bit deeper, particularly for awkward to reach muscles and trigger points.
- Vibrating Foam Rollers – they are exactly what they say, foam rollers that vibrate. Vibration technology claims to speed up recovery by increasing the amount of blood supply to the massage area.
For SMR, we recommend going for the harder foam rollers to effectively target the trigger points.
How to Use Massage Guns for SMR?
Another popular tool for SMR are massage guns such as Theragun or Hypervolt. Massage guns typically use vibration technology to penetrate deep into the muscles and reduce tension in tight spots. They’re easy to use. Simply, just turn them on and press them against any areas where you’re feeling tightness or discomfort. But it’s important not to press too hard as this can cause further injury or irritation.
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Compression Boots Can Help Support SMR
Not strictly an SMR technique but worth considering for a similar purpose are Compression Tools.
For example, compression boots such as Hyperice Normatec and Therabody RecoveryAir also provide support for SMR by increasing blood flow and circulation throughout the body. The increase in blood flow will help reduce muscle soreness after workouts. The boots inflate around your limbs which provides pressure that releases the lactic acid build-up in your stressed muscles faster than it would normally take place without compression boots.
Just like SMR creates compression through massage and improves blood flow, compression technology can help aid and improve the SMR process.
When to do SMR?
This depends on what you are using SMR for. The common times to perform SMR techniques are:
- Pre-exercise – SMT can be a useful technique to warm the muscles up. Also, it can make sure there are no tight spots and ensure the muscles are fully activated before exercise.
- Post-exercise – to ensure you are ready for the next workout, SMR post-exercise can speed the recovery process. However, depending on how intense and how sore your muscles are post-exercise, it’s recommended you don’t massage the area too deep immediately post-exercise. You can take the intensity of the SMR by degrees each hour post-exercise.
- During stretching workouts – a great time to perform SMR is during your stretching workouts. It provides the body with a welcome massage, releases those tight areas and helps to increase the range of movement.
- During a sports massage – as mentioned earlier, a sports massage therapist can use SMR techniques and any trigger points they identify.
- Recovery sessions – if you have designed recovery sessions or recovery weeks, then it’s a good time to use SMR to focus on relieving sore and aching muscles.
Try Out The Various SMR Techniques
In a nutshell, SMR is an effective way to reduce tension in muscles caused by exercise. There are various techniques and tools you can use. The best way to explore which techniques work best for you is to try and experiment with the various options available. The better you are able to recover your body from exercise and keep muscles supple and pain free the better you will be able to perform at your optimum levels.
