Self-myofascial release. Sounds fancy. But it’s just the technical way to talk about foam rolling, rolling out on a tennis ball, or massage gun.
Now, I was introduced to foam rolling during college. The foam roller sat in the corner of the studio. But, because dancers didn’t have access to the athletic trainers, we weren’t ever really told how to use it.
Mostly, we’d just “roll out” our inner thighs or calves while waiting around for rehearsals to start. And sure, it felt good. But was it actually doing anything?
The fact is, there is a lot of science behind foam rolling, but it should be anything but a passive activity.
Will Foam Rolling Help Me Feel Less Sore?
First of all, yes, foam rolling as a means of recovery has been shown to help with delayed onset muscle soreness.
However, other studies have shown that self-myofascial release should be incorporated into your warm-up.
We’ve discussed before how static stretching before dancing or working out can decrease your muscle performance during performance- especially when it comes to power.
But on the flip side, using self-myofascial release as part of your warm-up has positive effects on flexibility and range of motion without affecting muscle performance.
Because of these improvements in flexibility, using self-myofascial release before workouts and performances decreases an athlete’s risk of injury.
I know! It’s incredible news! Foam rolling before a performance, audition, or workout will improve your range of motion, muscle function, and it can decrease your risk of injury while you do so.
Why is this?
Self-myofascial release has been scientifically shown to improve muscle relaxation, improve joint range of motion, improve neuromuscular efficiency, and reduce soreness.
After foam rolling, the improvements above were recorded to last anywhere between 30 seconds and 15 minutes. That said, it’s important to put foam rolling at the end of your warm-up, right before you hit the action.
So, How Do I Practice Self-myofascial Release?
You can practice self-myofascial release on almost any muscle.
Depending on the muscle you’re targeting and its location, you might choose different tools.
Foam rollers (including travel-sized foam rollers) are excellent for easy-to-reach, meatier muscles like calves, quads, hamstrings, lats, inner thighs, and upper back.
Tennis balls, lacrosse balls, and bouncy balls are better for hard-to-reach nitty-gritty muscles. Muscles like, the bottom of the foot, the groin, or the intercostals above your diaphragm.
For those smaller muscles, slow constant pressure is a great place to start. But, when using a foam roller for self-myofascial release on those larger muscle groups, it can be helpful to work through a range of motion.
For example, if you are rolling out your quads, when you come to a particularly sticky spot pause for a moment. Then, bend and straighten your leg on the foam roller. The gentle pressure of the foam roller while working through that ROM will be a little challenging. But, it’ll leave your quads and knees feeling well-oiled when you hit the stage.
The same is true for your calves! When rolling out their calves, a lot of dancers have trouble “feeling it.” This results in them to be a *bit* too aggressive as they roll. Instead, simply rest your opposite leg on your shin to give yourself some added, gentle, pressure. Then, when you find a spot that feels tight, stop rolling and point and flex your foot until you feel the muscle start to release.
Will You Try It?
Self-myofascial release should 100% be a part of your warm-up and recovery. It may be uncomfy, but take it slow, be gentle, and remember to work through your range of motion.
Once you feel the difference in your muscles both during your workouts and in recovery, you’ll be glad you took the extra time to support your body.
Want more tips like this?
Check out: Is Static Stretching Canceled?: Busting Myths and Revealing Facts on Stretching for Dancers, A Dancer’s Guide to the Best Supplements for Muscle Recovery, What is a Rest Day? The Key To Unlocking Your Progress
