If your legs feel tight from hammering the treadmill or that new body-pump routine is beginning to take its toll, chances are that Self Myofascial Release (SMR) is something worth looking into.

There are many fads in the health and fitness industry, but SMR is certainly not one of them. Although it is not a new technique, it is becoming more and more popular with athletes and weekend warriors alike, as a one-stop regeneration and performance enhancing therapy.

SMR is useful because it helps maintain healthy fascia and allows you to efficiently transmit your mechanical tension throughout the body. A healthy fascia system not only has significant implications for athletic movements and performance, but can allow you to get more out of your basic moves, stimulating the muscles to a higher level, increasing shape and tone.

SMR also helps release trigger points within this connective tissue, as well as in the muscle, freeing up the system and reducing the chance of injury. The theory behind this is that the trigger points compromise the tissue structure where they are located, placing greater strain on other tissue that must compensate for this ingrained weakness. This over-compensation leads to imbalances as the supportive systems break down and can lead to neural impingements and altered movement patterns as the fascia restricts the movement around the joints. The result is premature fatigue, decreased basic motor skills, chronic pain and injury.

Self Myo-fascial Release is a relatively simple technique used to combat these trigger points, and all you need is a little know-how and a foam roller! Here are some basic moves and some coaching points that will get you rolling your way to increased performance in no time!

Adductor

1. Extend the thigh and place foam roll in the groin, with your body face down on the floor.
2. Roll the adductor complex near the pelvis.
3. When a trigger point is found, stop rolling and focus on the tender spot until pain reduces by 75%.

Hamstring

1. Place hamstring on the Roller with hips unsupported.
2. Cross legs so that only one hamstring contacts Roller.
3. Roll from knee to posterior Hip.
4. When a trigger point is found, stop rolling and focus on the tender spot until pain reduces by 75%.
   

Quads

1. Position body face down with Quads over Roller
2. Maintain proper core control (Abs drawn in and Glutes engaged) to prevent lower back compensation.
3. Roll from pelvic bone to knee, along outside of thigh.
4. When a trigger point is found, stop rolling and focus on the tender spot until pain reduces by 75%.
   

Iliotibial Band

1. Position yourself on your side, lying on the foam Roller.
2. Bottom leg is raised slightly off the floor.
3. Maintain head in neutral position, ears in line with shoulders.
4. Roll just below hip to knee, down the outside of thigh.
5. This is the most painful of rolls, so do in moderation.
6. When a trigger point is found, stop rolling and focus on the tender spot until pain reduces by 75%.
   

General Guidelines

• Spend 1-2 minutes on each technique, per leg.
• When a trigger point is found, hold for 45 secs.
• Keep the abdominal muscles tight for stability.
• Control breathing to minimize tension reflex from pain.
• Use SMR as often as possible.

SMR is a really useful technique to keep you training harder and getting great results. Get a foam roller and add these moves to your repertoire today. Book in for a session to run through these moves and get a personalized SMR routine put together for you by a qualified trainer!