Self Myofascial Release (SMR) is a form of self massage and flexibility training. It can help improve your running performance without putting any additional volume or workload into your programme. It is like performing a mini sports massage on yourself.
It works by allowing your muscles more room to move by releasing the fascial system. Basically, imagine your muscles as long strips of meat and each strip is covered with some cling film. If you were to take the ends of this meat and push them closer together and pull them apart repeatedly, you would get bits of the cling film sticking together. It is these adhesions that prevent your muscles from moving freely and can cause you to feel stiff.
To perform SMR, you will need to get a foam roller; it is possible to use a 2l round drinks bottle wrapped in a towel but they tend to be less forgiving and it hurts a little more (if you do use a drinks bottle, fill to the brim with water, that way if it splits you only need to clean up water).
We will be using SMR like a rolling pin to smooth out these adhesions. We will focus on areas that runners commonly have tightness in; the calves, adductors (inner thigh), quadriceps (front of thigh), iliotibial band (ITB - outside of thigh) and piriformis (deep bottom muscle).
Basic technique
Position the bottom of the appropriate muscle on the roller and roll slowly and smoothly up the length of the muscle; avoid moving quickly as this will have the opposite effect.
If you find any spots that are particularly tender, hold that position until the tenderness / discomfort eases by at least 75%.
Continue up the muscle until you find another tender spot. It may feel like you are chasing a spot up the muscle; this is not the case you are simply finding a new one close to the last. This is common the first few times you perform SMR.
Calves
Place the foam roller under the muscle at the bottom of your leg; cross your opposite leg over to increase the pressure, if needed.
Slowly roll towards your knee.
Repeat on opposite leg.
It works by allowing your muscles more room to move by releasing the fascial system. Basically, imagine your muscles as long strips of meat and each strip is covered with some cling film. If you were to take the ends of this meat and push them closer together and pull them apart repeatedly, you would get bits of the cling film sticking together. It is these adhesions that prevent your muscles from moving freely and can cause you to feel stiff.
To perform SMR, you will need to get a foam roller; it is possible to use a 2l round drinks bottle wrapped in a towel but they tend to be less forgiving and it hurts a little more (if you do use a drinks bottle, fill to the brim with water, that way if it splits you only need to clean up water).
We will be using SMR like a rolling pin to smooth out these adhesions. We will focus on areas that runners commonly have tightness in; the calves, adductors (inner thigh), quadriceps (front of thigh), iliotibial band (ITB - outside of thigh) and piriformis (deep bottom muscle).
Basic technique
Position the bottom of the appropriate muscle on the roller and roll slowly and smoothly up the length of the muscle; avoid moving quickly as this will have the opposite effect.
If you find any spots that are particularly tender, hold that position until the tenderness / discomfort eases by at least 75%.
Continue up the muscle until you find another tender spot. It may feel like you are chasing a spot up the muscle; this is not the case you are simply finding a new one close to the last. This is common the first few times you perform SMR.
Calves
Place the foam roller under the muscle at the bottom of your leg; cross your opposite leg over to increase the pressure, if needed.
Slowly roll towards your knee.
Repeat on opposite leg.
Quadriceps
Lie face down with your leg resting on the foam roller just above your knee.
Roll towards your hip.
You may find it necessary to roll several times, changing your body position slightly to focus on a different angle on the thigh.
Repeat on opposite leg.
Lie face down with your leg resting on the foam roller just above your knee.
Roll towards your hip.
You may find it necessary to roll several times, changing your body position slightly to focus on a different angle on the thigh.
Repeat on opposite leg.
Adductors
Lie face down with your leg resting on the foam roller just above the inside of your knee, turning your foot out to the side.
Roll towards your hip.
Repeat on opposite leg.
Iliotibial Band
Lying on your side, position the foam roller just above your knee, lift your hip of the floor, cross your other leg over providing support; you may place this leg on top to increase pressure.
Roll towards your hip.
Repeat on opposite leg.
Piriformis
Sit on the foam roller and cross one leg over the other; tilt towards that hip using your hand for support.
Roll along your bottom muscle until you reach your waist band.
Repeat on opposite side.
If you find SMR particularly painful, stick with it; the more you do it the easier it will become. Initially perform SMR once or twice per day; when you find that there is minimal tenderness reduce to once or twice per week as part of your regular exercise programme.
Darren
Helping you Achieve
No comments:
Post a Comment