Myofascial release Flashcards
Define connective tissue and what it does
An adaptive tissue that responds to trauma to protect the body.
What is connective tissue made of?
Collagen
Elastin
Ground substances
What does collagen do?
Provides support, strength, stabilisation and definition
What does elastin do?
Provides dynamic flexibility and absorbs tensile forces
What do the ground substances do?
Provides cushions and lubricates
Define Fascia and what it does
A specialised connective tissue which surrounds every muscle.
Allows motion and provides form and structure to the body.
What are embedded in the fascia?
Proprioceptors
What does Fascia support, allow and also provide?
Supports the vessels and nerves. Allows muscle to move over each other. Provides stability, contour and fluidity and lubrication.
What are the 2 layers of fascia?
Superficial and deep
What does the superficial layer consist of?
Thin elastic fibres under the skin.
What does the deep layer do?
Separates muscles and organs
What can happen to the fascia after a single event or chronic micro trauma?
Fascia tightens.
How does the body/fascia react to trauma?
Collagen becomes dense and fibrosis.
Elastin loses resiliency.
Ground substance solidifies.
What are formed after trauma which entrap nerves and vessels?
Adhesions and scar tissue
How do adhesions effect the muscle?
Limit stretch, reduce ROM, cause pain, movement imbalances, blood flow restriction.
What are trigger points a mix of?
Fascia adhesions, muscle knots.
What are muscle knots?
Arise from overproduction of Ach. Damaged SR. Muscles don’t relax.
What are the sensations of pain which are caused by local tightness in the fascia?
Tender, taut bands of hardened fascia, pressing causes involuntary contractions.
How does Myofascial release effect ROM?
Increases ROM
How long do the ROM effects last?
More than 10 mins
What % improvement has been seen in ROM?
0-15%
TRUE or FALSE. myofascial release improves acute performance in sprints, jump height, isometric power and wingate power.
FALSE - no acute benefits on performance but does not reduce performance.
How does MFR effect DOMS?
Reduces perception of pain.
How long does the reduced perception of pain last?
48hrs.
What are the chronic effects of MSR?
Flexibility - ROM improved in programmes lasting more than 2 weeks.
How much force needs to be applied during MFR?
30-200N
What are the 5 ways in which MFR works?
Rehydration Pathological adhesion Thixotrophy Pizoelectricity Myofascial trigger point.
What is Thixotrphy?
Application of heat/kinetic energy. Makes fascia more supple.
What is Pizoelectricity?
Miscroscopic electrical charge in collagen with kinetic energy. Make fascia supple.
How does MFR cause rehydration?
Massage redistributes the interstitial fluid promoting rehydration of fascia thus more flexibility.
How does MFR effect adhesions?
Massage action “busts” adhesions or remoulds them to be layered rather than a knot.
How does MFR effect the GTO.
Foam rolling pushes on the GTO causing involuntary relaxation of muscle.
What does the pressure of MFR do to effect stretch tolerance?
Inhibits pain signals, so more tolerant and able to increase ROM.
What does MFR also stimulate?
Blood flow to muscle and fascia.
How many seconds per set should foam rolling be carried out?
15-90s
How many sets should be performed?
1-3 sets
When should MFR be performed?
before exercise to increase ROM and after as recovery.
