Jonny Parr Training

Myofascial release is associated with deep tissue therapy and helps in stretching and increasing the range of motion (ROM) within particular muscle groups. The most effective method to do this is deep tissue massage from qualified professionals. Typically, sessions cost around £30 - £40 and the benefits in terms of human function and performance are massive. Today's elite athletes regularly receive massage therapy but then again, they are on an elite salary.

In my opinion, no substitute can be made for deep tissue massage but there are good/cheaper alternatives of which you can perform yourself. All the tools listed below can be used for rehab and management of chronic problems. By pressing and thus creating tension on a particular or series of muscle groups, can lead to muscle spindles relaxing (sensed by the Golgi Tendon Organ). Ideal times to use self-myofascial release techiques include before/after training sessions and/or as a training session in itself.

Here are a list of the best tools available:-

(1) Foam Roller - £15 approx

The Foam Roller has received alot of attention in recent times within the fitness industry and is becoming ever so popular in both 'old school' and 'commercial' gyms. Rollers vary in terms of size, type (half foam roller/round foam roller) and density. As is 'often the case', the foam roller idea originated from physical therapy. It makes sense that all S & C Coaches and PTs took notice of this tool due to it's potential in terms of effectiveness and ease of use (if administered correctly). Key points to remember are:-

- Ideal time to use is before and after workout sessions

- When rolling over particular areas, try to find tender or sore spots. Keep the roller on this spot till pain is reduced by 50% - 75%. This usually takes around 10-15 seconds but could be more.

- Consistency is key. Try to incorporate the roller as much as possible. I use this device daily and the benefits in terms of injury relief/pain, flexibility and ROM are easily apparent

 Even though recently many renowned coaches have started to question the effectiveness of the foam roller, it's ease of use and adaptability make it a staple for me regarding self-myofascial techniques.

(2) Sports Balls - Basketball/Football/American Football Balls (Various Sizes/Density) - £2 (Sports Soccer) - £10 (Greaves Sports) approx

This is a particular favourite of mine at the moment as the shape, size and density of these tools allow the user to apply more pressure while massaging/rolling chosen areas (i.e. adductor groups) . It should be pointed out that these tools should be used for more advanced/experienced trainers who no longer find the foam roller applies enough pressure. I would recommend a cycle of 3-4 weeks use of the foam roller before progressing to the sports balls.

Pictured above are 3 types of balls I use personally and with clients. They include a size 5 football, size 5 basketball, and size 3 basketball. Unsurprisingly, the basketballs apply the most pressure and these should be used after use of the football. I would also recommend that before using a basketball you take out some of the air pressure. Again once you are comfortable with this, you may increase the air pressure. Selecting what size of ball to use is up to you but often is the case the smaller ball (i.e. size 3) can get to hard to target areas.

(3) Tennis/Rubber Balls...- 50p - £5 approx

These tools are ideal for areas which are difficult to pressurise such as the sole of your foot (plantar fascia). This is particularly common and useful for athletes who often experience fascia tightness in the foot due to the stress their sport entails. A restriction or tightness in the sole of the foot can result in loss of proprioception and possibly glute and hamstring inhibition (think of the superficial back line). This can negatively affect human movement, athletic performance and strength training lifts such as deadlifts and squats.

Place the ball on the ground and roll the ball the full length of the underside of the foot (middle, inside and outside). Spend as long as necessary (typically 1-3mins).

(4) Backnobber...for those hard to reach places - £20 approx

The Backnobber is perhaps the least known myofascial tool I recommend. Again, the idea originates from physical therapy and it's accessibility is rare particularly in commercial gyms. With that being said however, the tool is fantastic for targeting extremely difficult areas for trainers to both reach and apply significant pressure. Two particular areas of the body I incorporate the use of this device include the upper back and hip flexors.

Be advised that applying pressure on these two areas is not for the faint hearted particularly regarding the hip flexors. As with all the tools mentioned previous, look to apply 'significant' pressure on the tender areas for around 10-15 seconds. Just be sure not to pass out due to the pain!

Final Thoughts...

So there you have my top recommendations for self-myofascial release. Remember that like any other method of training, form and technique is vital particularly when acquiring movements such as thoracic spine extensions on the foam roller. Once you have mastered technique (and it does take time), consistency will be key to reaping the true benefits of myofascial release. If you can, I would recommend administering these tools every day. Many people will say they don't have time. Well I would encourage these people to make time. You can foam roll while watching T.V, you can roll on a ball while on the florr of your hotel room. Time is available, it just takes some initiative and planning to make it possible.

Give it a try for yourself, I can honestly say that from personal experience and from advising it's use with all my clients the results are undeniable.

Jonny P