Self-Myofascial Release: Helpful or a Waste of Time?
The data seems to indicated “Meh” on Self-Myofascial Release.
You hear the term “self-myofascial release” a lot these days, but what is it and what does it do? Let’s talk about it.
Self-myofascial Release Defined
Self-myofascial release, or SMR, are the collection of techniques that involve the use of a firm density foam roller or massage roller device to purportedly effect change in the tension of the fascia, the body wide system o-f connective tissues that hold the body together.
Without fascia we’d be bag of skin filled with flesh with a bunch of bones sticking out in random directions!
– Paul Brown, CMT
So SMR is another way of saying foam rolling, but what does it purport to do?
Proponents of SMR tout many benefits: decreased pain, improved flexibility, among other benefits. But what does the data say?
According to a 2019 meta-analysis of research on self-myofascial release, SMR was found to be only negligibly effective on strength and flexibility during foam rolling prior to exercise, offering very short term increases in flexibility and jump. Post-rolling slightly decreased the severity of DOMS, or delayed onset muscle soreness, but had small effect on strength and flexibility.
What Works?
Myofascial Release Therapy as performed by a trained and experienced massage therapist is an effective, comfortable and safe bodywork therapy that can demonstrate positive results for many pain conditions, including for pre- and post-exercise events.
Paul Brown, CMT (that’s me!) has the training, experience and know-how to accomplish your pain and performance goals.
