Self Myofascial Release: Part 1
SMR Defined & Research Outcomes
There’s no shortage of gadgets on the market today promising to alleviate your aches and pains while improving your athletic performance. From foam rollers to fascia scrapers, they cover every budget and method of application. But do they really deliver on what they claim? What does the research indicate? How can you apply them to your recovery regimen?
What is Self-Myofascial Release (SMR)?
Let’s start with a quick explanation of what fascia is. Fascia, made of collagen and elastin, is an active, connective tissue that provides a “casing” around your organs, muscles, nerves, and vascular system. It’s a dense web that runs through your body, contributes to your musculoskeletal structure, and provides necessary support to your body. There are various layers of fascia, as some are superficial and others are deep.
In a normal state, it’s pliable and loose. When the body experiences trauma (i.e. injury, surgery, etc.), fascia responds by tightening and thickening. Once it tightens it can create adhesions in the body, restricting motion and blood flow in the surrounding soft tissue. Addressing these adhesions through the process of self-myofascial release is one step in restoring function and mobility to the body among other important processes like strength training and stretching.
In my process as a Corrective Exercise Specialist, one of the first things I do after assessing a client is to work with them to develop a SMR routine. Using simple tools like foam rollers, tennis balls, racquet balls, and a Theracane, clients can address fascial adhesions at home without a significant time requirement.
What Does the Research Say?
In a systematic review examining the effects of SMR on athletes’ performance in athletes aged 14-37, thirteen of 20 studies showed significant improvements in flexibility after performing SMR. Seven articles of the 17 assessed for improvements in strength training showed significance. In regards to speed, two studies out of the 9 that were reviewed showed improvements after SMR. Results were less optimistic in regards to overall recovery, with three of nine studies indicating SMR aids in athletes’ recovery.
Additional studies indicate the same mixed results when it comes to power and speed being improved by SMR alone. Foam rolling has been demonstrated in some studies to enhance strength and power in runners and basketball players. Instrument assisted soft tissue mobilization (IASTM) like fascia scraping is another option that may be beneficial for some athletes.
There’s good news for the rest of us non-athletic folks, too.
“SMR exercises can temporarily increase the range of motion (ROM) of the hip, knee, and ankle joints, as well as muscle flexibility, without affecting neuromuscular activity or maximum isometric strength in a non-athlete population.” (Martinez-Aranda et al., 2024)
Not surprisingly, when SMR is used in conjunction with static stretching, greater increases in ROM are observed than with either modality on their own. Additionally, the mechanisms of SMR in improving blood flow and elevating skin temperature make it a great option to add in a warm up.
During events such as strength training, SMR alone doesn’t appear to offer direct improvements. However, because SMR does effectively improve ROM, muscular recruitment may be enhanced throughout a lift. Essentially if you can move through a lift with a greater ROM (i.e. squat deeper), your muscles will benefit.
In a study of men who utilized passive recovery (20 minutes of rest), active recovery (20 minutes of cycling at 50% MHR), and foam rolling techniques after resistance training, foam rolling was shown to reduce pain throughout the 72 hours following their training session. However, the mechanisms for pain relief merit further investigation. Other authors posit that these benefits may be largely neurological. Pain relief has been noted more consistently in studies examining a pre- / post-SMR effect, but pain has not been significantly improved when compared to control groups. It’s possible that the pain modulation occurs through the receptors in the skin. The reduction in pain through the application of pressure may contribute to a more relaxed muscle that is able to move more freely. This alone may be a worthwhile benefit of SMR for those experiencing post-training soreness.
In Part 2 of this mini-series, I’ll discuss the tools available to you to perform SMR at home and provide some recommendations on how to incorporate them into your recovery routine.
Key Points
SMR has shown to improve range of motion and flexibility. This is further enhanced by static stretching.
The efficacy of SMR on power and speed appears to be dependent on other modalities it’s paired with, like manual therapy (massage), static stretching, etc.
SMR likely reduces pain through neurological mechanisms. It may help attenuate pain levels through surface level receptors, which can contribute to muscle relaxation.
With mixed results, anecdotal evidence may be helpful. Try it on yourself and see what happens.
At the end of the day, there are plenty of training and recovery mechanisms that may not have full research consensus. If they’re helping you out in any capacity (mental, physical, neurological), keep doing them!
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Simply Fit is a free, weekly newsletter written by me, Dr. Amanda Durall. I’m a Kinesiology professor and fitness professional aiming to simplify exercise science and deliver practical recommendations to help you achieve your fitness goals. To support my work and help increase its visibility, consider subscribing and sharing with someone you know.