Self Myofascial Release Techniques for the Golfer

Self Myofascial Release...now that's a term you don't hear everyday!

The term conjures up a vast number of thoughts and ideas...you should try introducing that term to a group of firefighters!  

So what is Self Myofascial Release (SMR)?

To understand it better, let's break down the term into parts...Okay?

Self - this probably goes without saying but...it simply means that this is a procedure that is performed by you...on you.  It does not require assistance from a massage therapist, athletic trainer, or physical therapist.

Myo - myo is a medical prefix that denotes a relationship to muscle.  Essentially myo = muscle.

Fascial - within the confines of anatomy and physiology, fascia is a sheet or band of fibrous connective tissue enveloping, separating, or binding together muscles, organs, and other soft structures of the body.  The study of the human fascial system is currently one of the hottest topics in health and fitness today.  The body contains a network or web of fascia that essentially links every part of the body together...like a common thread running throughout the entire human body.  We'll discuss fascia in detail another time.

Superficial fascia...white connective tissue

A microscopic look at the fascial 'web' that lies deep within our bodies

Release - Merriam Webster defined the word release as... "Allow or enable to escape from confinement; set free."  

Remember yesterday, when I mentioned that SMR techniques would be used to address the fourth step in the Cumulative Injury Cycle?  

Basically, what we are doing is using a variety of implements to apply pressure across a section of muscle, thereby releasing tension and adhesions within the muscle tissue, while simultaneously providing freedom of movement between the muscle tissue and its surrounding fascial sleeve.  

The National Academy of Sports Medicine (NASM) defines SMR as a flexibility technique use to inhibit overactive muscle fibers.

So how does it work?

A muscle is made up of muscle cells, which ultimately form muscle fibers.  The muscle fibers are grouped and surrounded by a form of fascial tissue, which serves to keep the grouped fibers together...think of it as a package of sorts.

Cross-section of muscle tissue showing grouped fibers

Tendons are found at each end of the muscle, and serve to anchor the muscle to bone.  When the muscle contracts, the tendons transmit the contractile force to the bone, causing movement to occur.  Tendons are thick, fibrous extensions of the fascia surrounding the muscle and it's individual fibers.  

The point at which the muscle and tendon meet is referred to as the musculotendinous junction (MTJ).  Located within the MTJ are tiny receptors known as Golgi Tendon Organs (GTO).  GTO's are sensitive to changes in muscular tension, as well as how quickly the tension is developing.  These magical little receptors become excited when they detect tension across the muscle, and cause the muscle to relax as a protective mechanism to prevent muscle and tendon tearing. It is this amazing process that we are targeting during SMR techniques.

So how do we do it?

Self Myofascial Release is performed using 'tools' or 'implements' that put pressure on muscle tissue, thus creating tension...and exciting the GTO's.  The tools can be quite specialized, but can also be as ordinary as a tennis ball.

To get the most benefit however, I recommend that you purchase a set of 'tools' that will enable you to perform SMR techniques on all the major muscles and muscle groups in your body.  You have clicked on the Trigger Point banner by now haven't you?  If not, please do...simply to check out the website. 

As I mentioned before however, I am an affiliate sales rep for Trigger Point, which means that I will receive a small commission should you choose to order through my blog.  I use Trigger Point products on myself and my athletes.  I have also equipped each of our fire stations with a Trigger Point kit...I truly believe they are the best made and most effective SMR tools on the market.

The picture below depicts one of many SMR exercises used to improve flexibility, range of motion, and even reduce or eliminate pain!

Thoracic SMR on a foam roll

Another great tool you can use to improve thoracic mobility via SMR, is a pair of tennis balls taped together, as shown below.

A great, inexpensive SMR tool...the Tennis Ball Peanut

In my next post, I will show you how to use these tools, and provide some sample SMR exercises for the aging golfer.  BUT...before then, you must put together a Tennis Ball Peanut...and you must check out the Trigger Point Therapy website by clicking on the banner at the top of this page.  

I know these tools are a little pricey, but believe me...it is worth it.  You are investing in your health and performance, and the cost of these tools is far less than you would pay to treat just one injury!

 Yours in Health and Performance,

John