By Jeff Butler
Considering
that we are now almost two decades into the “internet age”, and in
consideration of how skyrocketing utilization of various technologies has
adversely affected “frame health”, it is now more important than ever to
consider implementing self myofascial release (SMR)strategies into your routine
in order to feel and function better and to minimize the chances of developing “pain issues”.
The latest statistics show that at least
100 million Americans find themselves in “chronic pain”, meaning that they have
had either daily pain for at least 3 months, or pain that has been intermittent
for at least 6 months. This pain epidemic can be largely attributed to the
compromised positions many find themselves in on a regular basis in order to
utilize these modern technologies, and how the accumulation of these stressors
over time has negatively impacted frame health. Some of these stressors include
sitting at a desk all day while staring up at a computer screen, playing video
games on a frequent basis, and sitting for prolonged periods of time in that
recliner or on that couch watching an endless assortment of television
channels. As a result, durability issues are now more relevant than ever, as
frame breakdowns have been happening at an alarming rate, leading to this
current pain epidemic.
So, first of
all, what is self myofascial release (SMR) and why is it important? To start,
let us define what fascia is. Fascia is a three-dimensional web of connective
tissue that runs uninterrupted throughout the body from head to toe. It covers
and separates different layers of tissue, but it also interpenetrates and
surrounds almost every tissue in the body. Essentially, SMR is a massage
technique of applying continual pressure to an area of the fascia that contains
restrictions or lacks movement. The sustained pressure stimulates circulation
to the area, reduces pressure build-up from sluggish blood flow, and restores
suppleness to the myofascial tissue. This can be accomplished by implementing
SMR in the form of either continuous rolling, fixed applied pressure (I
typically use a tennis ball for this), or cross friction. After a period of
time working on a certain area the fibers begin to realign from a bundled
position into a straighter alignment within the muscle and the fascia, thus
helping the SMR participant to feel and function better.
Healthy fascia and muscle fibers do not produce the same pain sensations when
massaged or stretched because they contain the proper amount of blood flow,
elasticity, tension, and range of motion. And since pain is the symptomatic
manifestation of unhealthy fascia and soft tissue, marked by dysfunctional
characteristics such as excessive tightness, nodules, and adhesions, the level of discomfort that you feel when pressure is applied to the fascia can be used as a guide to help you to know which areas to focus on the most in
order to restore health and vitality to the tissue.
Traditionally
within the gym environment, SMR exercises have been used to deal with lactic
acid buildup after a hard workout to aid in recovery, usually coupled with stretching.
Also, historically more “hands on” myofascial release exercises have been performed in a more “micro” way, typically with a chiropractor or physical therapist, after a chronic pain issue has already developed. While these are still
good strategies for these current times, an even better approach in my opinion
is to proactively implement SMR more globally at the onset of an exercise
program and before chronic pain issues develop, to maximize performance and
minimize the chances of injury. To reiterate, in this day and age in
consideration of the increase in the number of stressors that adversely affect
frame health that we are all subject to, in many cases I believe the best
strategy is to smooth out the adhesions FIRST, and to do this more globally
before becoming too aggressive in pursuing any cardiovascular or strength
related goal.
So what are
some of the benefits a person can expect to experience as a result of
performing SMR exercises? These benefits include increased circulation,
increased joint flexibility, reduced adhesions and scar tissue, elimination of
stored tension in the muscles, and the release of endorphins. Also, the bonded
water in the fascia is squeezed out during the process of foam rolling, thus
giving you a window of time where you can get more out of stretching the area
you’re focusing on. And then when the water comes back (around 90 minutes
later), it creates a kind of “passive stiffness” that will make you feel like
you’re a little more “springy” (like a “pogo stick” in comparison to a
“slinky”).
In
consideration of all these facts, hopefully you’re convinced by this point that
by taking the time to do myofascial release exercises on a regular basis the
benefits that you will realize will be well ahead of the costs involved. Costs
such as the initial discomfort you’ll experience, the time it takes to do the
exercises, and the fact that this will be done at the expense of other
exercises that you’d probably rather be doing. But the benefits you’ll
experience will be long lasting and easy to maintain once you get past the
initial hard work that is necessary to go through in order to force these
adaptations to the tissues throughout your body.