Foam Rolling or Self Myo-Fascial Release (SMR) is a form of flexibility work and has been termed Self-Myofascial Release (SMR) by the National Academy of Sports Medicine (NASM). This is self-induced massage therapy of your muscles and fascia. Foam rolling has come to light because of a major shift in the attitude of athlete and coaches toward injury prevention and treatment.

Foam Rolling or SMR is used for several purposes:

1. •Alleviate the side effects of active or latent trigger points
   

2. •Assist in keeping the athlete or client healthier or get healthier faster
   

3. •Aid in recovery
   

4. •lengthen tissues and increase flexibility
   

5. •Correct imbalances
   

6. •Decrease activity in overactive tissues
   

7. •Increase joint range of motion
   

1. A quick summary about foam rolling (SMR):
   

The practical significance of using a foam roller to perform soft tissue work is that by holding pressure on tender areas of tissue (trigger points, etc.) for a sustained period of time, trigger point activity can be diminished. This will then allow the application of a stretching or lengthening technique such as static stretching to increase the muscles extensibility, reset the muscles length and provide optimal length-tension relationships. With optimal length-tension relationships, subsequent use of corrective activation and integrating strengthening exercises will ensure an increase in muscular coordination, endurance strength and optimal force couple relationships (muscles working together) will produce proper joint mechanics (arthrokinematics). Collectively, these processes enable the human movement system to re-establish neuromuscular efficiency. (NASM)

Foam roller choices:

Their are a few models of foam rollers out on the market, each offering different densities and durability.  Click here to purchase the PB Elite Foam Roller that we recommend through www.performbetter.com. This foam roller is denser then most, very durable and at a minimum cost. We also recommend purchasing a lower density foam roller that would be used on areas that are very tender at first and then as the tenderness subsides you can begin to use the higher density foam roller within the foam rolling session or in the following days. The lower density foam roller is also good for sore tissues.

1. Getting started:
   

Slowly roll the targeted area up and down, rotating where necessary to identify tender areas for each specific muscle or muscle groups. From here you have a few options, listed below are two of them.

1. A.Hold the tender spot until the discomfort is reduced by at least 75%. This can take anywhere from 30 to 120 (+) seconds and you may need to take a short rest in between but repeat several times to give it the best chance to be alleviated.
   

2. B.When the area of tenderness is the length of a muscle, you can roll the foam roller up and down the length of the tissue. Being sure to do this slowly and repeating several times or until tenderness subsides 75%. We recommend 8 - 10 repetitions for each area.
   

3. •We have spent several minutes on one particular area and up to 60 minutes in total session time spent foam rolling. When your fist introduced to foam rolling, session time will be longer as you will need to learn the techniques, how to relax into the pressure caused by the foam roller, learn proper positioning and gain the strength to support yourself while performing the techniques.
   

1. When to Foam Roll (SMR):
   

2. •The beginning of a workout, followed immediately with active stretching and activation techniques.
   

3. •At the end of a workout, to aid in recovery.
   

4. •Everyday to combat the stresses of sitting more then the human body can tolerate.
   

5. •Whenever you feel the need to.
   

1. Things to remember when foam rolling:
   

1. 1.Be relaxed and keep your core engaged - You will be in some difficult positions and your upper-body will be highly involved in guiding you through each technique. If you feel fatigue or can’t hold yourself in a certain position any longer, move on to the next and then come back. Over time you will develop the necessary strength and technique for foam rolling, just keep practicing. Also try to keep most of your weight on the foam rolling which will be more effective and less demand on the upper-body.
   

2. 2.Keep your core engaged, as to not let it sag at the midsection when your rolling your quads, IT band, adductors, etc...
   

3. 3.Be sure to breathe throughout the foam rolling session - There will be a tendency to hold your breathe, especially when areas are more painful then others.
   

4. 4.Use different foam roller densities - You may want to start with a lower density foam rolling on a tender area and then progress to a higher density foam roller. Also, when using the foam roller to aid in recovery from soreness from a hard training day and you want to use it to perform a massage on specific areas, start with a lower density foam roller and then progress from there. This is to ensure that you do not over stress the muscle tissue or fascia.
   

5. 5.When done foam rolling, be sure to perform specific stretches that will aid in alleviating the trigger points, imbalances, etc, and assist in bringing back the proper length-tension relationship of those tissues.
   

6. 6. If you perform SMR before a training session, be sure to follow it immediately with stretching and then activation techniques. This is very important because, when performing foam rolling techniques and static stretching, you are asking the muscle tissues to relax and to turn off, this is to allow the tension to be released. You do not want to go into a training session, whether in the gym or out on the trails with the body’s tissues completely relaxed or turned-off. *If your unfamiliar with activation and stretching techniques that follow SMR before a training session, then just perform SMR alone before your training session and save the stretching for the end of the workout. Be sure to stretch thoroughly then.
   

7. 7.Be sure to foam roll all areas that are recommended by your trainer or coach - The reason is because many times tension on one side of the body will cause tension on the other side. Also, tension on one particular area can be caused from its opposing muscle or muscle groups. (example) The IT Band tends to be an area that commonly are very tender, and when SMR is performed just on that particular area, the tension is only temporarily alleviated and the need to foam roll this area will feel constant but the real cause at times is your adductors (inner thigh area) are over active, causing a constant pull on your leg inward which fatigues the IT Band & Gluteal complex which are trying to stabilize the area.
   

8. 8.Foam rolling sensitivity can be used as a measurement for the health and quality of your tissue and human movement system. The more sensitive, the greater the need for corrective exercise strategies and concepts to be incorporated into your training.
   

9. 9.Be sure to talk with a qualified trainer or coach that can guide you with the right approach to SMR thats right for you.

*Pictures and descriptions above are from the National Academy of Sports Medicine (NASM)