Why Stretching Isn’t Enough: The Importance of Self-myofascial Release in Flexibility Training
While most people who use a training facility are able to address cardiovascular endurance, muscular strength and muscular endurance with their workout routines, flexibility is often an area which doesn’t receive the proper amount of emphasis. In many cases, flexibility is completely neglected and disregarded as an aspect of a well-balanced routine. Furthermore, there are those who are able to see the importance of being flexible, yet these people do not do everything possible to address tight, over trained muscles. Stretching is an important aspect of flexibility training, but it doesn’t address a lack of flexibility from a neurological level. Self-myofascial release (SMR), an inhibitory process that has become popular over the past five years or so, is a technique that can provide great payoff when one is ready to take ownership of his or her muscular imbalances.
While there’s always the exception to the rule, the fact remains that almost all humans on earth suffer from some sort of muscular imbalance. This is becoming even more prevalent as white collar desk jobs do nothing but add to these imbalances by placing the subject in a compromised postural position. Those who work desk jobs often suffer from many of the same ailments. Due to the anatomical position in which the body is placed in the seated position, the hips, pectorals, and latissimus dorsi often become overactive. At the neurological level, the brain is firing nerve impulses to these muscles telling them to work more often than is beneficial for a balanced body. Overactive nerve impulses at the hips, lats and chest can lead to a plethora of issues, including lower back pain and hip arthritis. This is a problem that plagues 80% of Americans today. While treating an injury can be a painful and tedious task, there are steps to be taken now to prevent any issues from arising. Self-myofascial release is a way to relax overactive muscles and allow you to stretch for once!
Self-myofascial release using a foam roller keeps muscles from tightening up and exerting more force than your bones can tolerate. The golgi tendon organ (GTO) exists in the muscle to monitor muscular tension. When that tension reaches a peaking point, where there’s a high risk of injury, the GTO causes that muscle to relax. A foam roller can stimulate the GTO, and in turn, allow you to stretch more effectively, and give you a greater range of motion.
Stretching a muscle can increase its length, but only with self-myofascial release does the issue of muscle get addressed. Muscles can be full of scar tissue and soft tissue adhesions, or knots. Think of knots in a muscle as knots in a rope. If one were to pull on a rope with a knot in it, i.e. stretch a muscle that hasn’t been relaxed with a foam roller, the knot will simply tighten. In order to lengthen the rope, the knot must first be taken out, meaning the muscle has to be inhibited and in a state of relaxation prior to lengthening.
There are various ways in which self-myofascial release can be applied. Sports massages and other deep-tissue modalities are effective in bringing about desired change. Unfortunately, from a convenience and financial outlook, going to a massage therapist may not be the most efficient way to address tissue imbalances. Self-myofascial release with a foam roller can provide an inexpensive, convenient, and effective way to reduce scar tissue accumulation and adhesions, as well as provide other benefits.
In summary, there are many benefits to using self-myofascial release techniques such as a foam roller. Those who are able to consistently and meticulously address their body will see an increased range of motion and improved mobility, reduction of scar tissue and adhesions, decreased tone of overactive muscles, and an improved quality of movement. Although it may be painful at first to those who aren’t used to the sensation of a foam roller, self-myofascial release has proven to be an important addition to any training regimen whose goals are to increase athletic ability, decrease the risk of injury, and improve physical appearance. As someone who has seen firsthand an improvement across the board with my training simply by taking the time to address my issues at the neurological level, I highly suggest the addition of SMR to one’s training regimen.
Reposted from Jason Faria’s Blog