Self-myofascial release

sfmrIs your neck tight? Are your shoulders and hips stiff? Are your knees sore? If so then it is time to take your health into your own hands and start practicing self-myofascial release (SMFR). Don’t worry, it is not as complicated as it sounds. SMFR in more general terms simply means self-massage and is usually done using tools such as foam rollers, and lacrosse balls. It is a great cost-effective way to expedite recovery, correct muscle imbalances and increase physical performance.

You can learn many SMFR techniques in our new Foam Rolling & SMFR classes Tuesday and Friday mornings at 9:40 am or Tuesday and Thursday evenings at 9:00 pm.

Should I do SMFR before or after workout?
SMFR can be performed both before and after your work out. Unlike static stretching, SMFR does not create a strength deficit when used as a warm up for physical activities (Halperin et al. 2014, MacDonald et al. 2013, Sullivan et al. 2013). It is also a great way to mobilize stiff or impinged joints.

When used as a recovery activity, SMFR has been shown to decrease the experience of delayed onset muscle soreness (DOMS), according to MacDonald et al. (2014) . This means that SMFR can be used effectively to both prepare for and recover from exercise.

1. Halperin I, Aboodarda SJ, Button C, Andersen L, Behm D. Roller massager improves range of motion of plantar flexor muscles without subsequent decreases in force parameters. IJSPT 2014; 9(1): 92-102

2. Macdonald G, Button D, Drinkwater E, Behm D. Foam Rolling as a Recovery tool after an intense bout of physical activity. Med Sci Sports Exerc 2014;46(1):131–142

Self-myofascial release