SMR, or self myofascial release, involves a dense roll of foam about 1 to 3 feet in length and about 4 to 6 inches in diameter that acts as a deep tissue massager. When people overtrain, get injured or stay in one position too long, muscles get tight and have trigger points. A trigger point, according to Sports Fitness Advisor, is an area of muscle that has become thick, tough and knotted and can lead to further injury, chronic pain, decreases in performance and range of motion. Consistent SMR can alleviate pain, improve flexibility, correct muscle and posture imbalances, and improve athletic performance. Proper SMR technique is to lie on the foam roll so that the targeted muscle group is against the roll under your full body weight. Slowly roll the muscle group down the roll for one to two minutes. When you find a trigger point that is painful, hold there until pain significantly decreases, signaling release of the knot, usually about 30 seconds.
Iliotibial Band
The IT band is the muscle that runs down the lateral side of the thigh, starting from the hip and running down the past the knee. The American College of Sports Medicine states that the IT band often gets tight in runners and sprinters, cyclists and people who sit for the majority of the day. It can cause pain in the outer leg, especially in the knee. Lie on the foam roll sideways so that your left hip joint is resting on the roll with your left elbow on the ground supporting you. Roll your body so the foam travels down the side of the leg, all the way to the knee, and return, remembering to hold your position over painful trigger points. Switch sides.
Calf
The calf muscles, the gastrocnemius and soleus, get tight in runners and people who wear high-heeled shoes all day. Sit on your bottom with the foam roll under the distal part of your right calf toward the ankle. You left leg can be crossed over the right for a deeper stretch, or on the floor. Place your hands on the ground and lift your bottom, so that all of your weight is on your hands and calf. Roll forward so the roll travels up the calf, to the knee, and return. Repeat on the left side.
Piriformis
The piriformis muscle lies under the gluteus maximus muscle in the bottom. It can become tight with prolonged sitting, improper weight lifting and squatting techniques, and in conjunction with a weak core. Since it lies adjacent to the sciatic nerve, is can cause sciatic pain down the back of the legs. Sit directly on the foam roll. Cross your right ankle over your left knee and shift your body to the right, so the majority of your weight is on the right side of your bottom. Slowly roll back and forth from the top of your bottom to the base. Repeat on the left side.
Back
All of the muscles in the upper and lower back get tight for a variety of reasons, such as uneven lifting patterns, a weak core and tight hip flexors. Lie on the foam roll so it's resting under your shoulder blades, or rhomboid muscles. Cross your arms over your chest to stretch the back muscles, lift your hips off the floor, and roll backward so the foam roll travels down your back toward your hips.
References
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; Baechel, Thomas R. and Earle, Roger W.; 2008
- Perform Better: Self Myofascial Release Techniques
- Sports Fitness Advisor: Self Myofascial Release
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