Self-myofascial release is just a fancy name for the process foam rolling produces. The myofascial system is a superficial fascia, which is the thin sheath of silvery tissue that wraps around the outer layer of muscles and muscle fibers. Due to various causes such as inflammation, inactivity, irritation, repetition or past injuries, the fascia can fuse together with the muscle tissue causing painful ‘muscle knots’ or ‘trigger points’. This is known as an adhesion. An adhesion can restrict movement, reduce flexibility, inflammation, tension and bring about irritating pain.
By rolling and applying pressure to these adhesion, this stretches the muscles and tendons as well as increasing blood flow and circulation. This releases the fascia adhesion allowing muscles to return to normal i.e. elastic, healthy and able to work at maximum efficiency.
Benefits of Foam Rolling
- Foam rolling reduces and eliminates knots, delayed onset muscle soreness, joint stress and muscle tensions. This allows our muscles and joints to return to normal healthy motion.
- Foam rolling improves blood circulation not only in the fascia but also in the skin, muscles and even ligaments and tendons when you manage to access them with the roller.
- With improved blood circulation comes more efficient conversion of nutrients and waste at a cellular level. This in turn leads to healthier cells and overall cellular function as well as inter-cellular communication.
- The back and forth motion of the foam roller lengthens short and tight muscles, tendons and ligaments.
- There are a number of muscles like hip flexors, and ligaments like the IT band, which are prone to shortening. Due to their location they are extremely hard to reach and work. However the foam roller you can easily apply a deep tissue massage and pressure point therapy to these difficult to target areas. This in turn will prevent imbalances and possible injuries.
- The foam roller promotes an increase in spinal range. This can be done by slowly rolling the spine against the foam roller and focusing on restricted area. After a while the joints in the spine will begin to elongate and reach maximum range.
Almost all gyms these days have a foam roller so next time you are feeling a bit tight, give it a go. In just one day you will be feeling more relaxed and loss tense.