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Self Myofascial Release | SMFR | Benefits and Applications

Updated: Jan 17


In general, myofascial release is a group of pressure based techniques applied to the body with the aim of relaxing the fascia and the muscles. These techniques can be applied by massage therapists, physiotherapists or by ourselves through Self Myofascial Release (SMFR).


In this article, we will focus on SMFR, a technique that involves the application of external pressure either using body weight or external tools, with the main goal of releasing, relaxing and decompressing the soft tissues of the body.


General Application


SMFR can be applied both in rehabilitation and in general sports and exercise settings. It can be used during warm up, cooldown or as a standalone recovery session (Logan L. et al. 2014).


Tools That Can Be Used


  • Foam roller

  • Roller massager

  • Tennis ball

  • Peanut ball

  • Massage gun

  • Massage bar


Application Technique


When using tools that rely on body weight for pressure (e.g. foam roller or tennis ball), rolling is performed vertically along the muscle fibers or laterally, avoiding sensitive areas and ligaments. When using tools such as a roller massager or a massage gun, which require manual application, external pressure is applied using the upper body and hands, following the same principles.


Areas of Application


  • Quadriceps

  • Hamstrings

  • Gastrocnemius (calf muscles)

  • Gluteal muscles

  • Iliotibial band

  • Adductors

  • Latissimus dorsi

  • Trapezius

  • Rhomboids

  • Shoulders

  • Soles of the feet


Training Protocols – General Guidelines


  • 1 – 3 sets

  • 10 – 120 seconds per application

  • Moderate pressure with movement duration of 1–3 seconds

  • 30 seconds rest between sets

  • 2 – 5 times per week

  • 10 – 20 minutes total session duration


Benefits


  • Reduction of delayed onset muscle soreness (DOMS)

  • Increased flexibility and mobility

  • Increased range of motion

  • Faster recovery

  • Increased blood flow and reduced pain and inflammation (Pearcey et al. 2015)

  • Reduced muscle tension

  • Increased parasympathetic nervous system activity

  • Improved athletic performance


Conclusion


Overall, this technique is beneficial and can support recovery when proper protocols are followed. It can also be combined with traditional stretching techniques for improved results.


Contraindications


  • Cardiovascular and musculoskeletal diseases and chronic conditions

  • Acute injuries and early stages of injury rehabilitation with high inflammation

  • Certain stages of neuropathy and acute painful neuropathies

  • Pregnancy

  • Diabetes (due to increased skin sensitivity, higher risk of bruising and possible interaction with medications such as insulin due to massage effects)

  • Hypertension (due to cardiovascular sensitivity, medication use and timing of treatment)

  • Osteoporosis

  • Inflammatory phase of arthritis


I hope you found this article helpful. If you have any questions, please feel free to leave a comment.


By Babis Charalampopoulos, Clinical Exercise Physiologist (AHCS), BSc, MSc.


References

Schroeder, A. N., & Best, T. M. (2015). Is Self-Myofascial Release an Effective Preexercise and Recovery Strategy? A Literature Review. Current Sports Medicine Reports, 14(3), 200–208.doi:10.1249/jsr.0000000000000148

Beardsley, C., & Škarabot, J. (2015). Effects of self-myofascial release: A systematic review. Journal of Bodywork and Movement Therapies, 19(4), 747–758.doi:10.1016/j.jbmt.2015.08.007

Dębski, P., Białas, E., & Gnat, R. (2019). The parameters of foam rolling, self-myofascial release treatment: a review of the literature. Biomedical Human Kinetics, 11, 36–46.doi:10.2478/bhk-2019-0005

Cheatham, S. W., Kobler, M. J., Cain, M., & Lee, M. (2015). The effects of self-myofascial release using a foam roll or roller massager on joint range of motion, muscle recovery, and performance: A systematic review. International Journal of Sports Physical Therapy, 10(6), 827–838.

Logan, L. (2014). Roll away injuries: the benefits of using a foam roller. Competitor.

Pearcey, G. E., Bradbury-Squires, D. J., Kawamoto, J. E., et al. (2015). Foam rolling for delayed-onset muscle soreness and recovery of dynamic performance measures. Journal of Athletic Training, 50(1), 5–13.


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