SELF MYOFASCIAL RELEASE

Transcription

1 SELF-MYOFASCIAL RELEASE: FOAM ROLLERS AND FMR TOOLS SELF MYOFASCIAL RELEASE Foam Rollers and SMR tools. Ian O Dwyer Ian O Dwyer Change. Why use SMR? Change is forever occurring; Those of us who fear it will never reach their full potential nor achieve their dreams. -Ian O Dwyer Performance Pyramid Technique Skill Fitness Function What is SMR? Kinetic Chain SMR is part of a systematic approach in correcting myofascial imbalances. Combining this with other components will allow the body to return to optimal functional efficiency. Reconditioning the body to move and feel better. Below some of the outside influences that cause imbalances; fashion-high heels; repetitive movement-occupation; poor set up of work tools. Important to understand the kinetic chain. It is made up of; Muscles Tendons Ligaments Fascia CNS and nerves Bones and joints 1

2 Important Tool It is an important tool helping the body correct imbalances throughout the myofascial system. Applying gentle force to the adhesion; the elastic collagenous fibers are manipulated from the bundled position into an alignment that is straighter with the direction of the muscle and /or fascia. The gentle pressure applied with the roller will assist in releasing the tension by stimulating the GTO Collagen Collagen is the main protein of connective tissue in animals and the most abundant protein in mammals, making up about 25% of the total protein content. It is one of the long, fibrous structural proteins whose functions are quite different from those of globular proteins such as enzymes. Strong, tough bundles of collagen called collagen fibers are a major component of the extracellular matrix that supports most tissues and gives cells structure from the outside, but collagen is also found inside certain cells. Collagen has great tensile strength, and is the main component of cartilage, ligaments, tendons, bone and teeth. Along with soft keratin, it is responsible for skin strength and elasticity, and its degradation leads to wrinkles that accompany aging. It strengthens blood vessels and plays a role in tissue development. It is present in the cornea and lens of the eye in crystalline form. It is also used in cosmetic surgery and burns surgery. Reviewing Neuromuscular Anatomy Two basic neural receptors located in skeletal muscle tissue; Muscle Spindles are located parallel to the muscle fibers. Golgi Tendon Organs (GTO) are located at the musculotendinous junction. Muscle Spindle Muscle spindles are the major sensory organ of the muscle and are sensitive to change in length and rate of length change. When a muscle is lengthened the spindles are also stretched. This information is transmitted to the nervous system, exciting the muscle spindle and thus causing the muscle fibers to contract. This results in spasm in that area of the muscle or a feeling of tightness. (Alter MJ. 1996) Golgi Tendon Organ Neuromuscular Control Golgi tendon organs are located within the musculotendinous junction (the point where the muscle and the tendon meet) and are sensitive to changes in muscular tension as well as the rate of tension change. When excited, the Golgi tendon organ will cause the muscle to relax, preventing the muscle from being placed under excessive stress that may result in injury. Prolonged Golgi tendon organ stimulation provides an inhibitory action to muscle spindles (located within the same muscle). Proper stimulation of the Golgi tendon organ can cause relaxation in an overactive muscle (Alter MJ. 1996) It is important the client can stimulate their core/trunk before using the roller, this will help; Provide segmental stabilization to the lumbar spine Protect further muscle stress/tension occurring. Allow the particular muscle groups to release as required. 2

3 Using the roller Starting Point.. Place the roller on or around the muscle groups that are overactive/tight. Roll up, down and across the muscle until a tender point is found. Stop on the tender point until the discomfort decreases by approx. 75% Continue rolling the muscle to see if there are any further tender points. When working with a client we need a starting point; Collect previous objective/subjective information. We need to assess; functionally thru movement using the roller. Develop a strategy to correct the imbalances. Educate the client on their bodies and how we can help them correct their imbalances. Keep it simple. Assessing with the Roller Collecting the Info The roller can be used as a tool to not only release tension but also measure tension/tightness in the myofascial system. When using this process; Explain briefly how this tool works and why there is discomfort in the myofascial system. Perform the rolling with them; this will increase their understanding and confidence. Get them to recognize and rate the discomfort in each muscle group. Record each measurement and reassess in a designated time frame to compare the results. Roller Assessment Muscle Group Left Right Level of Dis Lats Rhomboids Erectors Piriformis TFL ITB Hamstring Adductors Quads Peroneals Gastroc Soleus Date Name Comments Systematic Mobilizers. SMR is part of a systematic approach to correcting myofascial imbalances. 1. Identify the imbalances/compensations. 2. SMR complexes; 3. Functionally reactivate the compensated muscle groups. Assessment. Self Myofascial Release. Mobilizer. The mobilizers are a way of speaking the body s language, of giving the body movement that it welcomes; stimulating and moving muscles that in today s society that are ignored Link:Sagital Hip Mob/Lateral Hip Mob/Transverse Hip Mob 3

4 Functional Strengthening The objective is to condition the client through functional movement to better cope with the everyday demands their lifestyles require in moving, living and feeling well. This component is essential in completing the systematic approach in SMR. SMR Positions 1.Calf Complex There are very few parts of the body that can t be aided by SMR. Here is a list of those muscular/fascia complexes; 3.Quad Complex 2.Hamstring Complex 4.Illiotibial Band 5.Piriformis & Gluteus Complex 6.Adductor Complex Link: Diagonal Step Double Arm Bicep Curl 7.Tensor Fascia Latae 9.Latissimus Dorsi 11.Scapula Complex 13.Sternocleidomastoid 8.Erector Spinae 10.Rhomboids 12.Pectoralis Complex Video clips of. Types of Rollers Click on these links to view how to use the roller appropriately on your clients; 1.Calf Complex 2.Hamstring Complex 3.Quad Complex 4.Illiotibial Band 5.Piriformis & Gluteus Complex 6.Adductor Complex 7.Tensor Fascia Latae 8.Erector Spinae 9.Latissimus Dorsi 10.Rhomboids 11.Scapula Complex 12.Pectoralis Complex 13.Sternocleidomastoid Rollers available to trainers are; Foam Rollers- 6, 4, 2 Rubber Rollers- 4 Pool Noodle Miscellaneous objects-aren t recommended to use on clientsrisk of injury. Application Review Educate them on the benefits. Introduce it gradually. Give them some literature to read about it. Encourage them to use it at home, work or at their place of sport. Incorporate it into their warm up, cool down or even in their recovery between sets/exercise. Important things to always remember; Stimulate the core before using the roller. Cue the client to breath & relax when a tender point is found. Muscles are three dimensional, don t roll in one plane/direction! If unsure about the clients imbalances REFER them to a Professional! 4

5 FAQ Which direction do I go? How long do I hold? I feel referral to other parts of my body, is this normal? I don t feel anything, is this possible? Do I really need to do this? Which parts of the body can I use it on? 5