We have all seen people using one of the funky looking foam rollers. They usually have a pained look on their face and you think, “That can’t be good”. Actually, as uncomfortable as it is, it is very productive. The technical name for this technique is Self Myofascial Release (SMR). Athletes use this technique to reduce the tension in a muscle.
The simplest way to describe this technique, without sounding like a text book, is to liken it to a self massage. The roller is used to apply pressure to sensitive areas in the muscles. The athlete uses their own body weight to roll on the foam roller “massaging” away any knots or tightness. SMR can help alleviate joint and muscle soreness and increases joint range of motion.
Here are some general guidelines for the use of SMR provided by the National Academy of Sports Medicine:
- Start by searching the tissues for tenderness. If tenderness is identified, hold foam roll on the “hot-spot” for 10-12 sec. Repeat by coming back to area 3-5 times or until tenderness has subsided.
- If tenderness is too much to handle simply add another foam roll, dispersing body weight over a greater surface.
- If no tenderness is identified while SLOW rolling, continue in a smooth rhythmical manner.
- Maintain a tight stomach by pulling the belly button back towards the spine.
Do not perform under the following conditions:
- Feelings of nausea
- Dizziness
- Pain
- Acute rheumatoid arthritis
- Painful varicose veins
Foam rollers come in various sizes and densities, with the more dense rollers providing the most sensation. This can be very uncomfortable so have someone show you how you can manipulate your body to adjust the pressure being used. If used in conjunction with a stretching routine, foam rolling should be done prior to stretching
You can perform SMR massage 1-2 x daily. I keep a small foam roller in my living room to use while I watch the news at night. If you have time to catch your favorite show, you have time to do this.
Click here to purchase a Foam Roller
Posted by Melissa McManus MyGolfingGoals Academy Strength & Conditioning Specialist
