The Science of Foam Rolling
Author: Joe Sage, NASM-CPT, FNS, WLS, CES
Self-myofascial release (SMR) is a form of stretching that focuses on relieving tension in fascial system of our bodies. Fascia is a connective tissue that forms sheets beneath the skin that surround and separate muscle. As tension builds up it can lead to adhesions or knots which cause muscle fibers to become bundled together.
By applying pressure, usually with a foam roller, we are able to break up these knots and allow the muscle fibers toreturn to their normal straightened positions.
When foam rolling it is important to remember that when you find a sore spot to allow the foam roller to sit on that spot for a minimum of 30 seconds and up to 90 seconds. The reason that we hold it in one spot is because we are looking for a response from receptors located in the muscle that will allow the muscle to relax and let go of the tension it has built up. If we’re are rolling over an area, and we don’t hold it on the tender spots, those receptors aren’t able to do their job and we don’t receive the full benefit that SMR offers.
Are you foam rolling correctly? If you’re not sure, schedule a free consultation at Achieve Wellness!