• Susan Retzlaff

The BUZZ about Foam Rolling or Self Myofascial Release (SMR)

Updated: Oct 9, 2018

Would you believe something as simple as a foam roll that costs under $20 can reduce back and joint pain, alleviate muscle soreness, improve your flexibility, and help prevent injuries?


Foam rolling the mid back

WHAT IS IT? SMR or foam rolling is a form of self-massage that helps knead out knots or restrictions that accumulate in your soft tissue (muscles and fascia-the tissue that holds you’re your body together).

When a muscle is injured, overactive, or scar tissue forms from a surgery, it causes inflammation and pain. The natural, fluid

state has been traumatized, causing it to harden and tighten. I describe it as “muscle bundled up into a knot “ and this causes restriction in the joint. Restriction is where pain and injury can happen.

I've had much success with individuals that think their sciatica pain is caused by a low back problem, which it can be , but it can also be caused by a tight piriformis muscle that puts pressure on the sciatica nerve. (As seen in picture below)

Foam Rolling the glutes

HOW DOES SMR WORK? Muscle tightness restricts the range of motion in your joints which can alter joint motion cause joint stiffness pain and injury. So by rolling the tight muscle to release or massage out he knots, you are improving joint efficiently and performance.

Foam Rolling the lats

WHY USE SELF MYOFASCIAL RELEASE TECHNIQUES? Because it only takes minutes a day and the benefits are profound! It alleviates muscle and joint tightness, increases circulation, reduces exercise soreness, helps correct muscle imbalances, and improves joint range of motion.


In a nutshell, that means you move better and feel better!

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