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Strength & Conditioning > Myofascial Release > Flashcards

Myofascial Release Flashcards

1
Q

What is the fascia?

A

Specialised connective tissue surrounding the muscle.

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2
Q

What does the fascia do?

A

Supports nerves + vessels

Allows muscles to move over 1 another

Provides stability, contour, fluidity + lubrication

Contracts + relaxes w/ muscle

Contributes to force prod

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3
Q

What does the fascia have embedded within:?

A

Proprioceptors

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4
Q

What are the 2 layers of the fascia

A

Superficial

Deep

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5
Q

Superficial layer of the fascia

A

Thin elastic fibres under surface of skin

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6
Q

Deep layer of the fascia

A

Separates muscles + organs

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7
Q

Why does the fascia tighten?

A

Trauma

Reaction

Adhesions

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8
Q

Reasons why fascia gets tight

Trauma

A

Can be a single or chronic event

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9
Q

Reasons why fascia gets tight

Reaction

A

Collagen becomes dense + fibrous

Elastin loses its resiliency

Ground substances solidify

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10
Q

Reasons why fascia gets tight

Adhesions

A

Adhesions are formed

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11
Q

What do adhesions result in?

A

Limit stretching

⬇️ ROM

Causes pain

Movement imbalances

Bf restrictions

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12
Q

What is a trigger point?

A

Mix of fascial adhesions + unrelaxed muscles causing pain.

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13
Q

Where does a trigger point come from?

A

An over release of Ach due to constant firing within the muscle, not allowing it to relax.

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14
Q

Is it known for sure how myofascial release works?

A

No, but there are suggestions.

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15
Q

What are the suggestions for how myofascial release works?

A

Thixotrophy

Pizoelectricity

Rehydration

Adhesions

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16
Q

Suggestions for how myofascial release works

Thixotrophy

A

Application of heat/KE makes fascia more fluid

Argument vs this = Effects are only brief.

17
Q

suggestions for how myofascial release works

Pizoelectricity

A

Microscopic electrical charge in collagen w/ KE makes fascia supple.

18
Q

Suggestions for how myofascial release works

Rehydration

A

Fascia may become locally dehydrated = inflexible

MR redistributes interstitial fluid promoting rehydration of fascia.

19
Q

Suggestions for how myofascial release works

Adhesions

A

MR busts adhesions + remoulds them into layers rather than knots.

20
Q

Acute effects of self MR

A

⬆️ ROM up to 15%

⬇️ perception of pain from DOMS.

No acute benefits on sprint, jump height, isometric power or Wingate power

21
Q

Chronic effects of Self MR

A

Flexibility

ROM improved in programmes lasting 2weeks +

Strength & Conditioning (7 decks)

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