Self-Myofascial Release

How is everything rolling for you these days? Self-myofascial release (SMR) is the popular practice of using one’s bodyweight to increase extensibility and compliance of fascia. Rolling on balls and/or foam rollers around a joint has the potential to increase its range of motion. While stretching prior to activity may negatively impact performance (Behm and Kibele, 2007; Marchetti et al., 2014), research has demonstrated SMR to have a neutral (Sullivan et al., 2013) or positive impact (Su et al., 2017; Bradbury-Squires et al., 2015). 

A recent study investigated the functional effects of SMR on flexibility, balance ability and jump performance in the same population. Along with a gain in flexibility of the hip joint, balance ability improved with no effect on jump performance (Zhang et al., 2020). Mechanical stimulation of Golgi and Pacini receptors by SMR may facilitate proprioception thereby improving dynamic balance.

It may appear that the research is equivocal, however if you’re feeling ‘off’ and/or stiff starting out your training session, SMR may be an excellent practice to limber up permitting more efficient movement patterns and balance.