Self-Myofascial Release, Purpose, Methods and Techniques - Mike Robertson.pdf

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Soft-Tissue E-Manual
© 2008 Robertson Training Systems. All Rights Reserved.
www.RobertsonTrainingSystems.com www.IndianapolisFitnessAndSportsTraining.com
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Copyright © 2008 by Mike Robertson and Robertson Training Systems
All rights reserved.
No portion of this manual may be used, reproduced or transmitted in any form or by any
means, electronic or mechanical, including fax, photocopy, recording or any information storage
and retrieval system by anyone but the purchaser for their own personal use. This manual may
not be reproduced in any form without the express written permission of Mike Robertson,
except in the case of a reviewer who wishes to quote brief passages for the sake of a review
written for inclusion in a magazine, newspaper, or journal—and these cases require written
approval from Mike Robertson prior to publication.
For more information, please contact:
E-mail:
Websites:
The information in this book is offered for educational purposes only; the reader should be
cautioned that there is an inherent risk assumed by the participant with any form of physical
activity. With that in mind, those participating in any exercise program should check with their
physician prior to initiating such activities. Anyone participating in these activities should
understand that such training initiatives may be dangerous if performed incorrectly. The author
assumes no liability for injury; this is purely an educational manual to guide those already
proficient with the demands of such programming.
© 2008 Robertson Training Systems. All Rights Reserved.
www.RobertsonTrainingSystems.com www.IndianapolisFitnessAndSportsTraining.com
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C ONTENTS
© 2008 Robertson Training Systems. All Rights Reserved.
www.RobertsonTrainingSystems.com www.IndianapolisFitnessAndSportsTraining.com
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© 2008 Robertson Training Systems. All Rights Reserved.
www.RobertsonTrainingSystems.com www.IndianapolisFitnessAndSportsTraining.com
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C HAPTER 1: I NTRODUCTION
Foam rolling is quickly becoming a staple in training programs worldwide. From elite athletes to
weekend warriors, you can walk into many training facilities and see people using a foam roller
as part of their regimen.
As with any new modality, there are many questions regarding foam rolling. Here are just a few
that I’ve seen posed:
What benefits are derived from foam rolling?
Is it safe and effective?
When is the best/most optimal time to foam roll?
Can foam rolling replace other soft-tissue therapies?
While I don’t claim to have all the answers, I do hope to teach you the basics of self-myofascial
release, along with ways you can integrate it into your current training regimen to elicit
improved results.
S CIENCE
Unfortunately, science on the subject of foam rolling is seriously lacking. A search of the
PubMed archives gives us the following results:
“Foam Rolling” delivered seven results, none of which applied to using foam rollers as an
SMR technique.
“Foam Roller” delivered six results, none of which applied to using foam rollers as an
SMR technique.
“Self Myofascial Release” delivered three results, none of which applied to using foam
rollers as an SMR technique.
Lack of good research is quite the conundrum, as it forces us to theorize and speculate on the
perceived effects of any medium.
R ATIONALE
The first question I get when showing someone how to foam roll is, “Why am I doing this?” If
you’ve ever performed SMR on yourself, you know the first couple of times are generally quite
uncomfortable!
Self-myofascial release (SMR) using a foam roller or other implement is possible thanks to the
principle known as autogenic inhibition . While you’ve probably never heard of your golgi tendon
organ (GTO) before, it’s the key ingredient that makes foam rolling effective. The GTO is a
mechanoreceptor found at the muscle-tendon junction; for lack of a better description, it tells
us the level of tension within the muscle/tendon group.
© 2008 Robertson Training Systems. All Rights Reserved.
www.RobertsonTrainingSystems.com www.IndianapolisFitnessAndSportsTraining.com
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