Myofasica and Foam Rolling Flashcards
3 classifications of cells in human body
neural, muscular, epithelial, connective tissue
neural cells combine to form
the nervous system
muscular cells combine to form
the skeletal system
epithelial cells combine to form
the smooth tissues of the organs
connective tissue cells combine to form
bones, cartilage, ligaments, tendons. fascial sheets
connective tissues and the spread of disease
as the name suggests, connective tissue connect every cell in body to neighbouring structures - when a cell becomes diseased u can see how it is easy for the disease to be transferred to the nearby cells.
myofascia
a term because muscles and fascia are so integrated to the extent that they are anatomically continuous
myofascial sling
when a chain of muscles and their fascia are structurally and functionally integrated.
also known as locomotor slings because some myofascial units are so functionally integrated that they are almost always activated together to perform a motor task.
2 most common form of tightness in myofascial structures
excessive muscle activity and/or maintaining the myofascial in a shortened position.
adhesion
when a soft tissue repairs itself it deposits scar tissue which is not as strong or flexible. after healing, the remaining scar tissue can restrict movement in muscle, its fascia and even in the skin, by binding adjacent anatomical structures together.
trigger points
when adhesions cause tight and painful knots in muscles
they have potential to cause joint and movement dysfunction which can lead to more adhesions
the kinetic chain
comprises of all soft tissues (muscle, tendon, ligament and fascia), the neural system (peripheral and central) and the articular part of skeletal system (joints)
dysfunctional kinetic chain
if one component fails to perform efficiently, other components will be required to compensate in order to meet demands. this often leads to tissue overload, premature fatigue, dysfunctional patterns of movement and eventually injury
releasing and restoring myofascia
when triggers and tension are removed locally in the soft tissues, a systemic releasing effect is created which causes tension elsewhere in the myofascial chain to be dissipated
example of myofascial chain
the plantar fascia on soles of feet form the lowest part of the ‘superficial back line’ which runs from top of the head to bottom on the foot. Releasing tension in the sole of the feet helps relieve tension all the way along this line, eg. gastrocnemius, soleus and hamstring. also improves range of motion which touching toes.
2 neural receptors in skeletal muscles that regulate length and tension
muscle spindles
golgi tendon organs
the stretch reflex
an autonomic muscle contraction that seeks to oppose the lengthening of the muscle - often results in pain and discomfort.
the stretch reflex is initiated when the muscle spindles notice the changes in length to the muscle fibres and the fibres are at risk of damage.
Golgi tendon organs
located at the musculotendinous junction and measure tension and deformation in the myotendinous area. when the golgi tendon organs are stimulated it starts the autogenic inhibition (reverse stretch reflex). when this is applied, the tension in the affected tissue decreases, pain is reduced and the normal muscle length-tension relationship improves.
Self myofascial release can be done in two ways
Rolling or applying sustained pressure
Usually combination of both
self-myofascial release/therapy
a technique used to release tension and triggers throughout the myofascia
Foam rolling
Most common to treat adhesions and trigger points.
Gentle application of pressure in rolling motion. Pressure applied along myofascial line of pull.
Should be led by pain and discomfort. Roller should be applied to sensitive areas for 30-45 secs at a time.
This pressure, especially with presence of pain/discomfort, stimulates golgi tendon organs.
When to perform SMR
It can be performed at all times of day and at any time during a workout. But the best time is during warm up phase because improves function during workout
But for precaution best to do during cooldown
Benefits of frequent SMR
Improved muscle balance
Reduced muscle stiffness and soreness
Increased pliability of soft tissues
Greater awareness of tight, dysfunctional areas
Identification of potential injury sites before they present
Decreased neuromuscular contracture
Increased extensibility of musculotendinous junction
Improved neuromuscular efficiency
Restored optimal length-tension relationship within muscles
Principles of SMR
Myofascial release activities are regulated by 2 principles - density and pressure.
Density = mass/volume
Pressure = force/area
How to vary density in SMR activities
Increasing mass - using hockey ball instead of tennis ball, or heavier firmer foam roller
Decreasing the volume - using a medicine ball instead of a foam roller, or a tennis ball instead of medicine ball.
Combination of both these
How to vary pressure in SMR activities
Increasing the force - allowing more bodyweight to be applied to the object applying pressure (roller, ball etc), placing both arms/legs onto the object applying pressure, or actively pulling or pushing against the object applying pressure.
Decrease the area - using the medicine ball instead of a foam roller, or a tennis ball instead of medicine ball
Combination of both
Foam rollers
Most frequently used
Largest in terms of surface area
Can be used to release most muscles in body, but esp effective in superficial muscles
Come in varying lengths and densities - typically start with softer rollers and increase to harder when progress is made
Medicine balls
Not specifically made for SMR
Effective for targeting small more specific areas, especially when firmer
Can be rolled in any direction which helps apply cross-friction to muscles to break up adhesions.
Tennis balls
Generally smallest resources for SMR
Useful for targeting deeper and harder to reach areas
Softer than a hockey ball so good for those new to SMR
Allows rolling in all directions
Portable
Hockey ball
Denser than a tennis ball - means greater pressure applied applied to soft tissues
