“Doing SMR” (“foam rolling”) is incredibly popular these days. Have you ever wondered what it means, what SMR is? You may have heard it mentioned at the gym or by a physiotherapist but you weren’t sure exactly what it meant. Through this article, we quickly understand why it has become popular.
SMR is an acronym for “Self-Myofascial Release.” However, before we dive into the technique, it’s important to understand what “myofascia” is and why it’s so important to us.
Fascia, myofascia
Decades ago, we only talked about muscles and muscle groups, but with the development of science, fascia, the connective tissue network that weaves through our entire body, has received more and more attention. More and more people are talking about and investigating fascia, its function, impact and role on our health.
This network connects and surrounds everything: bones, tendons, ligaments, muscles, muscle fibers, nerves, blood vessels, and even our internal organs.
There are two main types of fascia:
- Superficial fascia: separates the skin from the muscles underneath.
- Deep fascia: surrounds, for example, muscles, internal organs, and nerves.
The fascia that separates muscles and muscle groups is called myofascia. To understand how fascia works, it is helpful to look at the body holistically – as one large system, with all parts interconnected.
Science has identified 12 fascial chains that encircle the entire body. We call them chains because if any part of the chain is damaged or pinched, it will affect the rest of the chain, impeding our movement.
What exactly is the role of fascia? Why is it so important?
The role of fascia is diverse and essential for our everyday movement and health:
- Power storage and power transmission: especially useful for movements such as running, walking, and jumping.
- Performing dynamic movements: related to the previous point, ensures fast, dynamic movements.
- Protection and nutrient supply: fascia wraps around organs and tissues, ensuring their protection and nutrient supply.
- Muscle protection: prevents muscle overstretching and tearing.
- Stress management: distributes the stress effects of exercise evenly throughout the body.
- Thermoregulation and vegetative processes: it plays a role in the body’s thermoregulation and automatic bodily processes.
- Information transmission: fascia mediates between muscles, joints, limbs and the central nervous system.
- Smooth movement: the sliding of fascia layers ensures free movement between muscles, skin and internal organs.
How can fascia be damaged? What problems can this cause?
If the fascia is healthy, it is like a stocking: it provides our body with flexibility and unhindered movement.
If it is injured for some reason, it will become tight, limiting everyday movements, which can unfortunately lead to pain (and agonizing rehabilitation) sooner or later.
There are many reasons why an injury can occur, and we don’t necessarily only think about accidents:
- repetitive unilateral movements
- sedentary lifestyle
- sedentary work
- incorrect posture
- overload
- adhesions caused by injuries
- systemic inflammations
- inadequate nutrition
- little liquid
- age (fascia elasticity decreases with age)
How can you keep your fascia healthy?
Of course, just like our bodies and health, this is a complex, multi-component process, but I will give you some tips that are worth paying attention to:
- Daily, regular and varied exercise – even 10 minutes a day makes a big difference!
- Adequate daily water consumption – for women this is about 2 liters, for men about 2.5 liters
- Regular stretching – both resistance and dynamic stretches
- If you work at a sitting position, take a pleasant walk every 30-60 minutes (not just while sitting).
- After injuries or surgeries, it is recommended to move as soon as possible – medical consultation is required!
- Regular (1-2X per week) full body rolling, fascia relaxation
Foam rolling at home – Why is it worth trying and learning?
Most of the tips above do not require any special tools or outside help (although the latter is often recommended). However, for SMR rolling, it is worth getting a roller and/or ball. It is important to follow the rules of rolling to avoid possible injuries.
You can roll almost any part of your body but there are some “no-go” areas, such as the neck, abdomen, groin, and Achilles-tendon. These are definitely areas to avoid when rolling.
Further education and SMR program
If you want to learn more, I recommend my online SMR program. In a one-hour training video, I will explain the theoretical background in details and then guide you through the practical steps.
The video will discuss when it’s worth rolling, how to do it properly, and how to perform the exercises with any limitations. If you can’t roll on the ground, I’ll help with that too with tips and alternatives.
We will work your entire body during the program and I will teach you how to do rolling at home to improve your health and feel better about yourself.
This program is the perfect choice if you want to be active for your health and feel good in the long run.
I highly recommend it if you want to take action for your health and feel better about yourself.
You can find the link to the SMR course here: https://dikofitt.com/smr-rollin-rollin/
Let’s move with joy!
Diko
