A high number of my clients have been introduced to Self-Myofascial Release (SMR) using the large foam roller or the small massage stick before, during or following our training sessions. Indeed, several clients have decided to purchase these items for personal use.
Foam Rolling is believed to have positive benefits including muscular function, performance and joint range of motion (ROM) and its use in training was covered throughout my certifications. I have yet to encounter a client that didn’t like the feeling of using the foam roller along their back.
In a study conducted by the National Strength and Conditioning Association (NSCA) , the effect of SMR foam rolling on knee extensor force and joint ROM significantly increased by 10° and 8° at 2 and 10 minutes, respectively. There was a significant negative correlation between subjects’ force and ROM before foam rolling, which no longer existed after foam rolling.
In conclusion, SMR of the quadriceps was an effective treatment to enhance knee joint ROM without loss of muscle performance.