Feel Better for 10 Bucks
Self-myofascial release: no doctor required!
by Eric Cressey and Mike Robertson

Ten bucks doesn't buy much nowadays. You could pick up a day pass at
some commercial gym, or pull off the co-pay on a visit to the
chiropractor. If you're lucky, you might even be able to swing a
mediocre Russian mail order bride.
Or, you
could just go the safe route with your $10, take our advice, and
receive a lifetime of relief from the annoying tightness so many
athletes and weekend warriors feel from incessantly beating on their
bodies. Don't worry, this isn't an infomercial. We just want you to
pick up a foam roller for self-myofascial release and deep tissue
massage.

How does it work?Self-myofascial release (SMR) on a foam roller is possible thanks to the principle known as autogenic inhibition.
You've likely heard of the Golgi Tendon Organ (GTO) at some point in
your training career. The GTO is a mechanoreceptor found at the
muscle-tendon junction; it's highly sensitive to changes in tension in
the muscle. When tension increases to the point of high risk of
injury (i.e. tendon rupture), the GTO stimulates muscle spindles to
relax the muscle in question. This reflex relaxation is autogenic
inhibition. The GTO isn't only useful in protecting us from injuries,
but it also plays a role in making proprioceptive neuromuscular
facilitation (PNF) stretching techniques highly effective. The
muscle contraction that precedes the passive stretch stimulates the
GTO, which in turn causes relaxation that facilitates this passive
stretch and allows for greater range of motion. With foam rolling, you
can simulate this muscle tension, thus causing the GTO to relax the
muscle. Essentially, you get many of the benefits of stretching and
then some. It's also fairly well accepted that muscles need to
not only be strong, but pliable as well. Regardless of whether you're a
bodybuilder, strength athlete, or ordinary weekend warrior, it's
important to have strength and optimal function through a full range of
motion. While stretching will improve the length of the muscle, SMR and massage work to adjust the tone
of the muscle. Performing one while ignoring the other is like reading
T-Nation but never actually lifting weights to put the info to good use.

What's SMR good for?Traditional
stretching techniques simply cause transient increases in muscle length
(assuming that we don't exceed the "point of no return" on the
stress-strain curve, which will lead to unwanted deformities). SMR on
the foam roller, on the other hand, offers these benefits and breakdown of soft tissue adhesions and scar tissue. One
mustn't look any further than the overwhelmingly positive results
numerous individuals have had with Active Release Techniques (ART) to
recognize the value of eliminating adhesions and scar tissue.
Unfortunately, from both a financial and convenience standpoint, we
can't all expect to get ART done on a frequent basis. SMR on
the foam roller offers an effective, inexpensive, and convenient way to
both reduce adhesion and scar tissue accumulation and eliminate what's
already present on a daily basis. Just note that like stretching, foam
rolling doesn't yield marked improvements overnight; you'll need to be
diligent and stick with it (although you'll definitely notice acute
benefits). Those of you who have been following our Neanderthal No More
series will definitely be interested in the valuable role foam rollers
can play in correcting postural afflictions. Get to work on those tight
muscles and you'll definitely see appreciable returns on your efforts! So let's get started!

What you need to get:

1) 6" foam roller (either the 1' long or 3' long version)
2) Marvin Gaye's "Sexual Healing" CD
3) A leopard-skin thong
4) Two quarts of baby oil to lube yourself up

Note: If
you thought we were really serious on numbers two through four, you
need to get your mind out of the gutter and find a new favorite website!

TechniquesThese
techniques are actually very simple to learn. Basically, you just use
your body weight to sandwich the roller between the soft tissue to be
released and the floor. Roll at a slow pace and actually stop and bear
down on the most tender spots ("hot spots"). Once the pain in these
spots diminishes, roll the other areas. In order to increase
the pressure on the soft tissue, simply apply more of your body weight
to the roller. The simplest way to do this is by either moving from
working both legs at once to one leg, or by "stacking" one of your legs
on top of the other to increase the tension. As you get more
comfortable with SMR, you'll really want to be bearing down on the
roller with most (if not all) of your body weight. As with almost
anything in the training world, there's considerable room for
experimentation, so you'll definitely want to play around with the
roller to see what works best for you. Be careful to avoid bony
prominences, though. (Insert your own joke here.) One other
technique we’ve found to be beneficial is to work from the proximal
(nearest the center of the body) to the distal (away from the center of
the body) attachment of the muscle. For instance, instead of working
your quadriceps from top to bottom all in one shot, shorten your stroke
a little bit. Work the top half first, and after it has loosened up,
move on to the bottom half. This is an important strategy
because as you get closer to the distal muscle-tendon junction, there's
a concomitant increase in tension. By working the top half first, you
decrease the ensuing tension at the bottom, essentially taking care of
the problem in advance.
Note: Those with circulatory problems and chronic pain diseases (e.g. fibromyalgia) should NOT use foam rollers.

Demonstrations and Descriptions
Hamstrings: You'll
want to try these with the feet turned in, out, and pointing straight
ahead to completely work the entire hamstring complex. Balance on your
hands with your hamstrings resting on the roller, then roll from the
base of the glutes to the knee. To increase loading, you can stack one
leg on top of the other. Hip Flexors:
Balance on your forearms with the top of one thigh on the roller. Roll
from the upper thigh into the hip. Try this with the femur both
internally and externally rotated. To do so, just shift the position of
the contralateral pelvis. (In the photo, Mike would want to lift his
right hip to externally rotate the left femur). Tensor Fascia Latae and Iliotibial Band:
These are a little tricky, so we've included pictures from two
different angles. Without a doubt, this one will be the most painful
for most of you. In the starting position, you'll be lying on
your side with the roller positioned just below your pelvis. From here,
you'll want to roll all the way down the lateral aspect of your thigh
until you reach the knee. Stack the opposite leg on top to increase
loading. Adductors: Balance
on your forearms with the top of one of your inner thighs resting on
the roller. From this position, roll all the way down to the adductor
tubercle (just above the medial aspect of the knee) to get the distal
attachments. You'll even get a little vastus medialis work in while
you're there. Watch out for your twig and berries on this one, though! Quadriceps:
This one is quite similar to the hip flexor version; you're just
rolling further down on the thigh. You can perform this roll with
either one or two legs on the roller. Gluteus Medius and Piriformis: Lie
on your side with the "meaty" part of your lateral glutes (just
posterior to the head of the femur) resting on the roller. Balance on
one elbow with the same side leg on the ground and roll that lateral
aspect of your glutes from top to bottom. Gluteus Maximus: Set up like you're going to roll your hamstrings, but sit on the roller instead. Roll your rump. Enough said. Calves: This,
too, is similar in positioning to the hamstrings roll; you're just
rolling knee to ankle. Try this with the toes up (dorsiflexion) and
down (plantarflexion). Stack one leg on top of the other to increase
loading. Tibialis Anterior: This is just like the quad roll, but you're working on your shins instead. Peroneals: This
one is similar to the TFL/ITB roll; we're just working on the lower leg
now. Roll along the lateral aspect of the lower leg from the knee to
the ankle. Thoracolumbar Fascia:
With your arms folded across your chest, lie supine with the roller
positioned under your midback. Elevate the glutes and roll from the
base of the scapulae to the top of the pelvis. You'll want to emphasize
one side at a time with a slight lean to one side. Thoracic Extensors, Middle and Lower Trapezius, Rhomboids: With
your arms behind your head (not pulling on the neck), lie supine with
roller positioned in the middle of your back; your glutes should be on
the ground. Roll upward, reversing direction when you reach the level
of the armpits. This is an excellent intervention for correcting
kyphosis. Latissimus Dorsi and Teres Major: Lie
on your side with the same side arm overhead. The roller should be
positioned at the attachment of the lat on the scapula in the starting
position. You'll want to roll toward the attachment on the humerus
(roll toward the armpit). Triceps: Start
with your body in the same position as you would for the latissimus
dorsi. Now, however, you'll want to place the roller at the top of your
triceps (near your armpit) and your noggin on top of your arm to
increase the tension (and no, you don’t have to be that geeky kid from
Jerry Maguire to know the human head weighs 8 pounds!) Pectoralis Major and Anterior Deltoid:
Lie prone with the roller positioned at an angle slightly to one side
of the sternum; the arm on this side should be abducted to about 135°
(halfway between completely overhead and where it would be at the
completion of a lateral raise). Roll toward the humeral head (toward
the armpit).

Wrap-UpHopefully,
this article has been proof enough that SMR on the foam roller is an
excellent adjunct to your training, diet, supplementation, and
restoration efforts. And, even if it isn't, we're only talking about
ten bucks here, people! For crying out loud, just look under the couch
cushions for change and you're halfway there! Where do you buy one? Try one of the places below:

Optp.com Gymballstore.com

Pick one up and give it a shot. Your body will thank you for years to come!

About the AuthorsEric
Cressey, BS, CSCS is currently pursuing a Master's Degree in
Kinesiology with a concentration in Exercise Science at the University
of Connecticut. He graduated from the University of New England with a
double major in Exercise Science and Sports and Fitness Management.
Eric has experience in athletic performance, rehabilitation, and
general conditioning settings. He can be contacted at ericcressey@hotmail.com.
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