Self-myofascial release (SMR), is a way to mimic manual therapy done by clinicians. It has shown effects in increasing flexibility, reducing tissue stiffness, and increasing the movement between fascial layers. There are various products that can be used for Myofascial release at home. this is specially beneficial when there is a soft-tissue injury being treated by a clinician, one can see better results by doing it at home between treatments done by clinicians.
Foam Rolling is more commonly used by athletes and sport enthusiast before or after a workout in order to stretch, increase flexibility, or reduce muscle soreness. Foam rolling has become a popular replacement for static stretching in increasing ROM. Most studies can only conclude acute effects of foam rolling, however, more research is being done to find long-term benefits of foam rolling.
RAD is a company that sells other forms of SMR. Their products range from Rad Rounds, a set of three balls varying in size, to RAD Helix and Rod. They have a variety of products the can be used for self-myofascial release. Their Website contains the How-tos to all of their products for extra assistance. The RAD products aim to flush the muscle or point release a certain area.
SMR is not for a limited population to use, it is beneficial for everyone to use, specially when going through any sort of soft-tissue recovery.
Tips on self-myofascial release:
- First, purchase a reliable SMR product. SMR products vary in size, shape, stiffness, and surface, so pick the best one for your injury.
- Place it on a nonslip surface, like a yoga mat. This will prevent you from rolling too fast and hurting yourself.
- Place the product on the area you want to release and roll back and forth using your legs or arms for support. The pressure of the product against your muscles will vary on how much support you use. Spend around 10 to 15 minutes a day doing SMR to take in all the benefits! There are tutorials and how-to’s so you can see the different uses for the products and how to properly use the SMR products.
Check out the SMR products our office offers here!