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SMR A.K.A foam rolling
SMR benefits include:
- Correction of muscle imbalances
- Muscle relaxation
- Improved joint range of motion
- Improved neuromuscular efficiency
- Reduced soreness and improved tissue recovery
- Suppression/reduction of trigger point sensitivity and pain
- Decreased neuromuscular hypertonicity
- Provide optimal length-tension relationships
- Decrease the overall effects of stress on the human movement system
Most clients can enjoy foam rolling on their own once they’ve been instructed on how to properly perform the exercises. Foam rolling is not appropriate for all clients, including those with congestive heart failure, kidney failure, or any organ failure, bleeding disorders, or contagious skin conditions. If clients have medical issues, have them seek the advice of their medical professional before starting SMR or foam rolling activities (1).
Slowly roll the targeted area until the most tender spot is found. Hold on that spot while relaxing the targeted area and discomfort is reduce, between 30 seconds and 90 seconds (1,7). During the exercises it is important to maintain core stability. Use the drawing-in maneuver (pulling the navel in toward the spine) to maintain stability in the lumbo-pelvic-hip complex (1). Take the time to experience the exercises and discover how slightly modifying positions or angles can target different areas of the muscle.
STACEY PENNEY, MS, NASM-CPT, CES, PES, FNS
Who's got your back?
Discomfort from too much sitting? Inactive glutes? Buttock and leg pain? Though small in size, the piriformis could have a big impact on keeping the human movement system moving smoothly. Addressing an overactive piriformis may be part of the solution.
The piriformis is a tiny muscle that originates on the anterior surface of the sacrum, travels through the greater sciatic foramen, and attaches to the greater trochanter of the femur (1,2). It accelerates hip external rotation, abduction, and extension.
Piriformis syndrome has traditionally been described as a referred neural pain in the posterior hip and leg caused by hypertrophy or spasm of the piriformis. The pain is caused by pressure applied to the sciatic nerve by the piriformis due to the passage of the nerve through or under the muscle (2). Pain associated with this problem often mimics the signs and symptoms of lumbar nerve root compression or sciatica in the buttock and posterior leg. The client will often report sciatica-type symptoms and experience tenderness in the piriformis fossa. Pain when sitting is common, as is pain with hip flexion, adduction, and internal rotation.
Author: NATIONAL ACADEMY OF SPORTS MEDICINE
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