Myofascial release

Question 1

Define connective tissue and what it does

Answer 1

An adaptive tissue that responds to trauma to protect the body.

Question 2

What is connective tissue made of?

Answer 2

Collagen
Elastin
Ground substances

Question 3

What does collagen do?

Answer 3

Provides support, strength, stabilisation and definition

Question 4

What does elastin do?

Answer 4

Provides dynamic flexibility and absorbs tensile forces

Question 5

What do the ground substances do?

Answer 5

Provides cushions and lubricates

Question 6

Define Fascia and what it does

Answer 6

A specialised connective tissue which surrounds every muscle.
Allows motion and provides form and structure to the body.

Question 7

What are embedded in the fascia?

Answer 7

Proprioceptors

Question 8

What does Fascia support, allow and also provide?

Answer 8

Supports the vessels and nerves. Allows muscle to move over each other. Provides stability, contour and fluidity and lubrication.

Question 9

What are the 2 layers of fascia?

Answer 9

Superficial and deep

Question 10

What does the superficial layer consist of?

Answer 10

Thin elastic fibres under the skin.

Question 11

What does the deep layer do?

Answer 11

Separates muscles and organs

Question 12

What can happen to the fascia after a single event or chronic micro trauma?

Answer 12

Fascia tightens.

Question 13

How does the body/fascia react to trauma?

Answer 13

Collagen becomes dense and fibrosis.
Elastin loses resiliency.
Ground substance solidifies.

Question 14

What are formed after trauma which entrap nerves and vessels?

Answer 14

Adhesions and scar tissue

Question 15

How do adhesions effect the muscle?

Answer 15

Limit stretch, reduce ROM, cause pain, movement imbalances, blood flow restriction.

Question 16

What are trigger points a mix of?

Answer 16

Fascia adhesions, muscle knots.

Question 17

What are muscle knots?

Answer 17

Arise from overproduction of Ach. Damaged SR. Muscles don’t relax.

Question 18

What are the sensations of pain which are caused by local tightness in the fascia?

Answer 18

Tender, taut bands of hardened fascia, pressing causes involuntary contractions.

Question 19

How does Myofascial release effect ROM?

Answer 19

Increases ROM

Question 20

How long do the ROM effects last?

Answer 20

More than 10 mins

Question 21

What % improvement has been seen in ROM?

Answer 21

0-15%

Question 22

TRUE or FALSE. myofascial release improves acute performance in sprints, jump height, isometric power and wingate power.

Answer 22

FALSE - no acute benefits on performance but does not reduce performance.

Question 23

How does MFR effect DOMS?

Answer 23

Reduces perception of pain.

Question 24

How long does the reduced perception of pain last?

Answer 24

48hrs.

Question 25

What are the chronic effects of MSR?

Answer 25

Flexibility - ROM improved in programmes lasting more than 2 weeks.

Question 26

How much force needs to be applied during MFR?

Answer 26

30-200N

Question 27

What are the 5 ways in which MFR works?

Answer 27

``` Rehydration Pathological adhesion Thixotrophy Pizoelectricity Myofascial trigger point. ```

Question 28

What is Thixotrphy?

Answer 28

Application of heat/kinetic energy. Makes fascia more supple.

Question 29

What is Pizoelectricity?

Answer 29

Miscroscopic electrical charge in collagen with kinetic energy. Make fascia supple.

Question 30

How does MFR cause rehydration?

Answer 30

Massage redistributes the interstitial fluid promoting rehydration of fascia thus more flexibility.

Question 31

How does MFR effect adhesions?

Answer 31

Massage action "busts" adhesions or remoulds them to be layered rather than a knot.

Question 32

How does MFR effect the GTO.

Answer 32

Foam rolling pushes on the GTO causing involuntary relaxation of muscle.

Question 33

What does the pressure of MFR do to effect stretch tolerance?

Answer 33

Inhibits pain signals, so more tolerant and able to increase ROM.

Question 34

What does MFR also stimulate?

Answer 34

Blood flow to muscle and fascia.

Question 35

How many seconds per set should foam rolling be carried out?

Answer 35

15-90s

Question 36

How many sets should be performed?

Answer 36

1-3 sets

Question 37

When should MFR be performed?

Answer 37

before exercise to increase ROM and after as recovery.