Self-Myofascial Release February 4, 2007
Posted by Lisa Sabin in Injury Prevention, Plantar Fasciitis, boston marathon, myofascial release, running.5 comments
I feel like I am taking 1 step forward and two steps back sometimes. My run this morning in my new orthodics was still painful. I am feeling tightness in my lower back as well as the TFL, tensor fascia latae. I neglected to do hot yoga this week and I think my body is tighter.
I pulled out my foam roller to do some myofascial release. Self-Myofascial Release can help improve flexibility, and reduce injuries. Basically, you use your own body weight to give yourself a massage.
Your body works as an integrated unit. You may have heard of the kinetic chain? All the components exist independently, but the work together as one unit. If one segment isn’t working properly, other compenents must compensate. The overload of compensation can lead to overload and fatique, faulty movement patterns etc.
Here is how Myofascial Release works:
There are two receptors in the muscle called muscle spindles and golgi tendon organs (GTO). Muscle spindles detect changes in length and send a message to the central nervous system(CNS). This triggers a myotatic stretch reflex, which shortens the muscle and causes pain. Golgi Tendon Organs detect changes in tension. Stimulation of the GTO past a certain threshold inhibits the muscle spindle activity and decreases muscular tension. Basically, the agonist(musle, doing the work) is inhibited by its own receptors. The reduction in soft tissue tension decreases pain, restores normal muscle length/tension relationships, and improves function.
You can buy these foam rollers from Perfombetter.com They cost about $22.
You can also find a book at Amazon.com called
Sources:
Therapeutic Exercises Using Foam Rollers
