S B Coaches College - Tip of the Month August 2005




		S B Coaches College Tip of the Month August 2005

Have you ever felt those nasty knots and sore spots through out your body? Sure you have; athletes of all ages experience these pains and sensations. Fortunately, you can easily eliminate these aches and improve your progress with sports massage. While most of us don’t have the luxury of seeing a masseuse every other day, we can experience the similar benefits with the simple use of a foam roller, massage stick, or tennis ball. These are all forms of self-myofascial release (SMR).

SMR techniques can improve flexibility, function, performance, and reduce injuries. Basically, the foam roller, massage stick, or tennis ball is applying pressure. This pressure massages away restrictions to normal soft-tissue extensibility. In doing so, the pressure improves your “tissue quality,” whereas traditional stretching only improves your “tissue length.” We need to improve tissue quality first by removing the adhesions and scar tissue that may be impairing the length of your tissue to truly improve flexibility and recoverability.

Two basic neural receptors are located in muscle tissue. These receptors are called muscle spindles and golgi tendo organs (GTOs). Muscle spindles are located parallel to the muscle fibers and record changes in length. GTOs are located at the musculotendinous junction and are sensitive to change in tension. Stimulation of the GTOs past a certain threshold inhibits the muscle spindle activity, and decreases muscular tension; this process is known as autogenic inhibition. It is “autogenic” because the contracting muscle is inhibited by its own receptors. Reduction in soft-tissue tension can decrease pain and help restore normal muscle length-tension relationships. SMR is used to apply tension to the muscle to help it relax and improve function.

Guidelines for SMR:

1. Use a foam roller, massage stick or tennis ball to apply pressure to areas of the body.

2. Roll at a slow pace for 10-20 repetitions per side.

3. If a severe pain spot is noticed, hold the spot for 30-45 seconds or until the pain
decreases.

4. Perform pre- and post-workout. Perform as needed on non-training days.

5. Increase intensity by applying more pressure. Stack legs on foam roller; use a partner
with massage sticks.

6. Roll the full length of muscle - from origination to insertion.

7. Static stretch after SMR to increase flexibility.

Foam Rollers can be purchased through Perform Better.

Massage sticks can be purchased here.

SMR is a valuable resource and vital part of the training program. Grab a foam roll, stick, or ball and work out the kinks to help improve performance.

For pictures and descriptions of exercises, check out Roll Out!; which is in our articles section.