What are your opinions on Self Myofascial Release (SMFR)?
Is it really magical and problems solving? Are trigger-points sole source for musculosceletal pain (doubt it, but they have a great influence). What “tool” should be used for SMFR - foam rollers, knobbed balls, plastic bottles filled with water?
What are your opinions about doing SMFR in warmup? Should it be done prior or after training???
I am a big fan of it. It isn’t anything magical, but it can go a long way. I think by doing it an athlete can learn where there weaknesses are as well. Usually if an athlete get trigger points in a particular area frequenly, it is a sign of a shortened, non-optimally trained muscle group. I use it mostly after a workout to “fix” hot spots before they become worse. I have rarely used it in warming up though, i am a little leary of deep massage before high intensity work. (Usually, if i need it before a high intensity day, i shouldn’t be doing high intensity work!). As far as tools, i use a roller, my hands and a tennis ball suffice for me.
SMFR - its like sex … ok if you can’t get no one to help - but best if someone else is doing it for you.
deep massage should never be done before max efforts. Possable injury is the reason.
Do it after max efforts, that will give you 48hrs, well, 45hrs before the next max session for the muscles to re-adjust.
As said above, if you are in need of a deep massage before such a session, you should not train anyway, i.e., perhaps the reverse of what you are saying. However, if it’s something you can’t miss (e.g., an important race -although you can always miss that, too, unless in big Championships, I guess), you risk less by doing some massage work and droping your performance, rather than ignoring it and get into (serious) trouble… Others?
I’m not an elite athlete so this may be irrelevent, but I have some shoulder tightness that benching tightens further. Doing some can rolling the night before bench day loosens it up nicely which keeps the movement pattern right and prevents further tightening.
Thanks for replys guys!
I would agree that if the athlete is tight before a workout, something “stinks” in his training and living… this should be fixed first (smart planning) and not “quickly fixed” by sMFR! Carl Valle (and artist once called Clemson 
) explainde this situation perfectly in his article about warm-up.
Anyway, if we are talking about people sitting all day long before going to the gym (recreative athletes) — like me, maybe a good thing is to do a sMFR, easy stretch, movement prep (mobility/dynamic flexibility, activation, movement prep) before going to the main part of the workout? Also, finishing with sMFR and stretch is also ok thing to do… When the thighess subsides after a week or two, I would do sMFR and stretch only after a workout, and if the thighness rcomes again (now and then) after a hard day, I adrees it again during warm-up???
Is all that stuff about myofascial and (s)MFR an example of over-reaction (which is certrainly going to be followed by under-reaction, and thus normal-reaction) as we had with “functional training”, “statical stretching”, “long distance running”…
Anyway, those new ideas about fascias gave me a new look (paradigm) at stretching and soft tissue work… I liked that, just I don’t want to over-react to it!
Interesting to say that in Serbia no one heard about foam rollers… I cannot find them anywhere!! I was thinking to fill the plastics bottle with water as a substitution.??? What do you think guys???
P.S.
I just have returned from the gym, and I did a gentle and long warm-up, with a sMFR of my “butt” (my piriformis is causing me some problems) before and after, and I must say I did deep front squatting very “smooth” — it felt allmost effortless! My “butt” vibrates now a little… Nice feeling (Please no “dirty” thoughts )
A rolling pin works fairly well, but the water bottle idea should work.
I do it after training, I find it hurts like hell, but the next day I feel a lot better.
I use a rolled up foam mattress, cricket ball, tennis ball or golf ball.
Go with an extra large soup can yeeah!
no foam roller? use a softball.
I’ve read a lacrosse ball can be used (if you have access in Serbia). I’ve also heard of people using PVC pipe instead of a foam roller (I believe 6 inches thick).
Great idea for PVC pipe!!! Thanks!
I find it an invaluable part of my training. I cannot justify massage, it would be nice but in my case cost v return 
Foam roller and tennis ball work nicely thank you 
I use them as a recovery tool never pre workout and would be reluctant to. A nice soothing bath with Epsom salts follwed by a foam roller session hmmmmm 
It seems you are more relaxing than trainin John?!
Sometimes I just enjoy that feeling after the training when I roll my butt on a ball and stretch, then a warm shower and posible sex… ups…
Take 3 or 4 tennis balls and drill a 3/8" hole straight through them. String them on a piece of bungee cord. Knot both ends. A single tennis ball always seems to wander from that magic spot where it’s needed the most. I did the same with softballs. Works great.
TNT
You amaze me with your practical ideas TNT!!!
It’s amazing how creative one can be on a tight budget.
“Necessity is the mother of invention.”
TNT
Thanks for the link! I somehow missed it on t-nation!! Thanks!