Pioneer Valley Youth Sports and Fitness Institute
the source for sound athletic advice
Increase Sports Performance with Myofascial Release
At one time or another we have all felt knots and sore spots within our bodies, experiencing these pains and sensations are not very pleasant. Unfortunately, we do not all have the ability to receive a massage on a regular basis, so what can we do to alleviate the sensations from those knots? Performing a technique called Myofascial Release, this technique allows us to reduce and eliminate those knots and spots of tension that occur in our muscles and joints which accumulate from over use, lack of stretching, and the aging process. Myofascial release refers to manual massage technique for stretching the fascia and restores its tissue health.
There are three important concepts to understand that relate to why myofascial release is beneficial; the myofascia system along with golgi tendon organs and muscle spindles. Fascia is a seamless web of connective tissue that covers and connects the muscles, organs and skeletal structures in our body. Muscle and fascia unite forming the myofascia system which is actually one structure that exists from head to toe without interruption, therefore with tension and restriction to fascia at one place can spread to other places in the body, like the pull of a sweater. Two other factors that influence flexibility: the golgi tendon organ and the muscle spindle. A problem persists is the difficulty in activating the golgi tendon organ and muscle spindles. Golgi tendon organs are neural receptors that are sensitive to change in tension and activated through a static stretch that places resistance on the muscle, generally for 15 seconds or more. Muscle spindles are usually activated when tension or pressure is activated from a stretch with pressure to the muscle.
How is this important to sports performance? If you can improve “tissue quality” and “tissue length”, the result will be increased power and improved performance. Self-myofascial release is a great way to improve “tissue quality” and when combined with a dynamic and static stretching, “tissue length” will improve. Self-myofascial release can be conducted with the use of a foam roller, massage stick, tennis ball, or anything solid and round to apply pressure to areas of the body, this pressure massages away restrictions to normal soft-tissue (muscle) extensibility thus improving “tissue quality”.
GUIDELINES FOR SELF-MYOFASCIAL RELEASE:
1. Use a foam roller, massage stick, tennis ball, or anything that is round and solid to apply pressure to areas of the body.
2. Roll at slow pace for 10-20 seconds per side.
3. If a severe pain spot is identified, hold the spot for 30-45 seconds or until the pain decreases.
4. Perform pre- and post- workout. Perform as needed on non-training days.
5. Increase intensity by applying more pressure. Stack legs on foam roller.
6. Roll the full length of the muscle.
7. Static or dynamic stretch after self-myofascial release to increase flexibility.
Tension in our muscles and joints that accumulate from over use, lack of stretching, and the aging process has a negative influence on comfort and function in our body. The fascia can cause excessive pressure producing pain or restriction of motion. Difficult to activate, golgi tendons organs and muscle spindles play an important role in increasing flexibility. Through the use of foam rollers, massage sticks, and tennis balls one can perform self-myofascial release, which applies pressure to fascia, golgi tendon organs, and muscle spindles which massages away restrictions, thus improving “tissue quality”. This combined with dynamic and static flexibility, which increases “tissue length”, will increase power and performance.
Len Haggerty is a Sports Performance coach operating STRIDES Performance & Wellness in Northampton, MA. He provides an experience for youths, athletes, and adults of all ages and abilities to discover their athletic potential. Len can be reached at len@strideshpi.com to answer any questions regards to sports performance and conditioning.
