T Nation

Do You Do Self-Myofascial Release?


#1

Ive been doing alot of reading on SMR, Just wanted to know if many of you all actually do it, I know i see a body builder at my gym that does SMR. The article says its alot like stretching but is good for getting rid of scar tissue. Whats your thoughts on SMR


#2

Absolutely essential. Personally nothing works better on my lower/mid back and especially quads/hammies/IT band. If you’re going to buy a roller get a nice one, it’ll more than pay for itself. If it hurts like a bitch then you’re doing it right!!


#3

YES


#4

[quote]martyh wrote:
YES[/quote]


#5

Yep, it’s one of those things that you don’t really appreciate the benefits of until you try it. A bit like having a sports massage, it hurts at the time but feels so much better after.


#6

Love it!


#7

Sometimes. Honestly, static stretching alone has given me better results. I enjoy foam rolling, (it’s much like scratching an itch,) but it always leaves me more sore which seems to be counterproductive.


#8

[quote]usaffirefighter wrote:
Absolutely essential. Personally nothing works better on my lower/mid back and especially quads/hammies/IT band. If you’re going to buy a roller get a nice one, it’ll more than pay for itself. If it hurts like a bitch then you’re doing it right!![/quote]

It only really hurts when you’re knotted up, once you start doing it regularly and get all those knots out it shouldn’t really hurt at all. I have to try to hold in laughter sometimes when I have my male clients do this for the first time and are on the verge of tears when rolling the IT band.


#9

[quote]kingbeef323 wrote:

It only really hurts when you’re knotted up, once you start doing it regularly and get all those knots out it shouldn’t really hurt at all. I have to try to hold in laughter sometimes when I have my male clients do this for the first time and are on the verge of tears when rolling the IT band.[/quote]

I like the fact they think it will be some easy pussy move…until they try it :slight_smile: Cyclist and runners are the best for ITB pain, lol!


#10

[quote]usaffirefighter wrote:
Absolutely essential. Personally nothing works better on my lower/mid back and especially quads/hammies/IT band. If you’re going to buy a roller get a nice one, it’ll more than pay for itself. If it hurts like a bitch then you’re doing it right!![/quote]

Aren’t you not supposed to foam roll your lower back?


#11

I’ll always use the two tennis balls on my lower back and the PVC roll on my IT band, hams, and glutes after either squatting or deadlifting. Since I’ve started jump-roping I’ve taken to using the stick on my calves. Also, a tennis ball in the upper back muscles or the pecs is pretty painful, but ends up feeling pretty good also.

I think you’re not supposed to roll over the spine, but rotating to the left or right just a little bit to get off the spine and onto the spinal erectors works.


#12

I do ‘like’ to foam roll. I started this week on stretches listed in Ming Chew’s Permanent Pain Cure book, and these are very interesting. Makes you feel like your ‘wrapper’ is being stretched. Near-miraculous reports from all who’ve used the program. If you want to have a look you can see the book here

http://www.scribd.com/doc/13900168/the-permanent-pain-cure


#13

I do everywhere and I’ve even made some of my own implements. Currently I have a pvc pipe that’s 6 inches thick, two tennis balls taped together, two golf balls taped together, and a baseball. I had a lacrosse ball but I have no idea where it went.

If you thought the tennis balls on your lower erectors was good the golf balls are on another level.


#14

Yup, I use the black dense foam roller, lacrosse ball, and taped tennis balls. Plus, every once in a while I throw about 10 tennis balls into a pillow case and roll my back on that, feels just like a massage.


#15

I made my own “the stick” buy getting some PVC about an inch thick and put a wooden dowel through it to roll my calves and have the misses roll my traps. It’s cheap and works great.


#16

[quote]ucallthatbass wrote:
I made my own “the stick” buy getting some PVC about an inch thick and put a wooden dowel through it to roll my calves and have the misses roll my traps. It’s cheap and works great.[/quote]

nice. I’m gonna do that. I was trying with a rolling pin and some swiffer sheets but it wasn’t slick enough.


#17

haha, some of my clients hate that shit until the realize after a month they are way more flexible and pain free.


#18

[quote]usaffirefighter wrote:
Absolutely essential. Personally nothing works better on my lower/mid back and especially quads/hammies/IT band. If you’re going to buy a roller get a nice one, it’ll more than pay for itself. If it hurts like a bitch then you’re doing it right!![/quote]

Yeah but it feels so good afterward… ESP. the back.


#19

No-one else finds the thread title hilarious?

I don’t but have before and probably should again.


#20

[quote]DarrylLicke wrote:
ucallthatbass wrote:
I made my own “the stick” buy getting some PVC about an inch thick and put a wooden dowel through it to roll my calves and have the misses roll my traps. It’s cheap and works great.

nice. I’m gonna do that. I was trying with a rolling pin and some swiffer sheets but it wasn’t slick enough.[/quote]

Actually just a rolling pi work great I find