What is self-myosfasical release?
Self-myofasical release, commonly called foam rolling, is the act of putting pressure on one’s muscle and fascia in order to release tension and return the muscle to its optimal length. Essentially, it is self massage. Although the most common tool referenced is the foam roller, there are other tools that can be used, including lacrosse balls, which I will discuss here.
Why is self-myofascial release important?
For any athlete, taking care of one’s body is essential for peak performance. In the case of strippers, it is important to recognize that not only are we athletes, we constantly put our bodies through unnatural movements and postures. The act of self-myofascial release is especially important for strippers because wearing heels shortens certain muscles, and without correction, will compound the damage over time.
Self-myofascial release vs massage
The obvious pro to SMR is the cost- buy a tool or two and you’re set until those things wear out (or you lose them). Another pro is that SMR, unlike a regular massage, can target problem areas for longer, helping to relax the muscle and fascia further. It is also great for those of us who do not want to be touched, be in public, or wake up during day time business hours.
How to begin an SMR routine
To start, I recommend getting a foam roller and lacrosse ball. Begin with the foam roller on major muscles, like the glutes, quads, and hamstrings. The lacrosse ball or massage ball is a great starting point for your feet, but it is more advanced in other areas if the body because of the density and smaller surface area.
What if I already have a routine? How do I add to it?
Look for tools that are similar to what you are already using, but that are made from denser material. For example, a massage ball is more dense and will provide more resistance than a lacrosse ball. A Rumble Roller can replace a foam roller in a similar way. A foam roller with textured spikes can replace a smooth one. Other than new tools, try “scrubbing” the target area for a more intense trigger point. Remember, it will be a small area, about the size of a dollar coin or quarter, depending on the tool. Rolling over the whole muscles area is best left for the end.
What if I have all of those things?
Accupressure mats are truly something else. These target specifically fascia. Be warned- take them slow! They have small blunted spikes that dig into your skin. I would recommend using these post shift if you do not plan to work the next day, or on a day off. I feel the after effects of the lactic acid release a lot more with accupressure mats than with anything else. I personally use the Shakti Mat because of the quality.
Some things to consider
PLEASE talk to your physician, especially if you are hypermobile, have diabetes, or if you have a preexisting condition that might make certain things contraindicated (not safe).
