We can’t all afford a personal masseuse or athletic trainer to regularly rub out the kinks, soreness, and tight spots in our muscles. But there is a way to massage oneself, with the benefit of being able to control exactly where and how much pressure to apply. For that reason, in recent years, doing exercises with foam rollers, massage balls, and the like has gained immense popularity. Yet with new products and cheesy accompanying infomercials coming out all the time, knowing what to do and how to do it can be an intimidating task. At worst, doing exercises wrong can lead to pain and discomfort, and ultimately injury.

You may have heard varying terms for these exercises: trigger point release, active release techniques, or perhaps something similar. The technical term, however, is self-myofascial release (SMR). Other terms may mean different things for different people, so we’ll stick with SMR for the purposes of this post.



Benefits of Foam Rolling

Let’s dissect this science-y term we’ve just learned before diving into the how-tos of the various exercises.

Fascia, as physical therapist Jane Anderberg described it to me, is much like that slimy layer on a chicken breast that you can peel off. Every structure in the body — organs, muscles, nerves, blood vessels, etc. — is covered in a layer of fascia. It’s almost akin to oil in your car’s engine — it allows everything to run smoothly and slide without friction. Through the overstress of our muscles, whether through overuse or trauma, our layers of fascia can get tears in them. When the tears don’t heal properly, the various layers of fascia in your body can adhere together in spots (called adhesions), which will cause pain and discomfort. These adhesions keep your muscles from working the way they’re supposed to, which keeps your body from living up to its potential for strong and natural movement.

This is where where foam rolling and other similar exercises come into play. When we put pressure on these adhesions, they are released, and we can get back to optimal physical performance.

In addition to releasing these adhesions, SMR also has some general benefits for our bodies:

aids in preventing injuries

gets rid of knots and tightness in your muscles

physically de-stresses your body so it can work more efficiently

increases flexibility

increases blood flow, which helps for faster recovery from workouts

reduces soreness from workouts

To put together a comprehensive tutorial on some of the best SMR exercises you can perform, I talked to Damyko Busby a trainer who specializes in trigger point release at the Sky Fitness and Well Being gym here in Tulsa, OK.

What You’ll Need

Damyko used Trigger Point Performance products in his photo demonstration. They’re a bit pricy, but they can give you a more targeted massage. If you don’t want to fork over the dough for Trigger Point Performance, you can get by with…

Foam roller. Several different foam rollers exist on the market at different price levels. A plain-old high density foam roller is the most affordable option and will get the job done. The only problem is after months of use, they start to lose their round shape. A foam roller with PVC pipe in the middle solves that problem. The added sturdiness of the PVC pipe also gives a deeper, more intense massage. If you want to get really targeted with your SMR, you can get foam rollers that have grids molded onto the surface.

Several different foam rollers exist on the market at different price levels. A plain-old high density foam roller is the most affordable option and will get the job done. The only problem is after months of use, they start to lose their round shape. A foam roller with PVC pipe in the middle solves that problem. The added sturdiness of the PVC pipe also gives a deeper, more intense massage. If you want to get really targeted with your SMR, you can get foam rollers that have grids molded onto the surface. Ball. Many physical therapists and mobility trainers recommend a lacrosse ball for self-myofascial release. I’ve been using one for a few months now and can’t complain. You can pick one up at Academy Sports for a few bucks.

Many physical therapists and mobility trainers recommend a lacrosse ball for self-myofascial release. I’ve been using one for a few months now and can’t complain. You can pick one up at Academy Sports for a few bucks. Yoga block. Some of the exercises utilize a yoga block. Not necessary, but can come in handy.

Some of the exercises utilize a yoga block. Not necessary, but can come in handy. Mismatched compression socks (optional).

General Guidelines

Roll on the foam roller/ball until you feel a “trigger point” or “hot spot.” You’ll know you found one when it hurts. When you find a trigger point, stop and just rest on the foam roller for 10 to 20 seconds. Contrary to popular belief, it’s the pressure, not the rolling, that smooths fascia.

Avoid applying pressure on bones and joints. Just muscle.

Combine an abbreviated SMR with your regular warm-up on workout days. I like to focus on the spots that I have the most trouble with. Use one of your rest days to devote 30 to 45 minutes to SMR for your whole body.

Drink plenty of water after an intense SMR session.

Feet

Using Trigger Point Footballer

Using Lacrosse Ball or Massage Ball

Using a Foam Roller

Using Trigger Point Footballer

Using Lacrosse or Massage Ball

Using Trigger Point Footballer

Using Lacrosse or Massage Ball

Quads

Using Trigger Point Quadballer

Hip Adductors

Using Trigger Point Quadballer

Using Foam Roller

IT Band

This is my favorite trigger point release exercise. If you run a lot, chances are you’ve experienced “runner’s knee.” Runner’s knee is caused by a tightening in your Iliotibial band, or IT band. The IT band is a thick band of fascia running on the side of your leg from your knee to your pelvis. Massaging your IT band can help loosen up tightness and prevent future injuries. Take it easy when you’re first starting out rolling your IT band. It’s going to hurt.

This is my other favorite area to work during SMR sessions. If you spend your day sitting down like most folks, your piriformis muscle is probably very tight. Giving your butt a deep massage with a foam roller or ball will help alleviate some of that tightness.

Using Foam Roller

Using Lacrosse or Massage Ball

Lats

Biceps

Back/Trapezius

Traps with a Lacrosse or Massage Ball

Chest

Deltoids (Shoulders)

Neck

Big thanks to Damyko for taking the time to show us how to do some trigger point release. Another thanks to Jane Anderberg from Mountain States Hand & Physical Therapy in metro Denver for helping with the science.