October 08, 2018

Self myofascial release (SMFR) is a form of self treatment/massage performed on the individuals body, by the individual themselves.

This is mainly conducted through the usage of tools such as; foam rollers, spikey balls, lacrosse balls etc.

Should I be doing my own SMFR?

Yes, most definitely! For every minute we spend training hard, we must recover just as equally. A main form of recovery is staying on top of/restoring healthy soft tissue quality and joint range of motion.
SMFR is the best way to achieve this.

By doing so we are enabling our bodies to get back to peak performance sooner rather than later. Leading to an increase training performance and reduced risk of injury.

But please, if you are finding yourself constantly having to roll out or spikey ball out the same aches and pains, then please book yourself in with an OHL practitioner in order to get to the roots of your discomfort.

Because if you’re finding your foam roller has not fixed it yet, it probably won’t.

Is there a right and wrong way to do it?

Essentially, any SMFR is better than no SMFR, there is also no right or wrong way. More so there are simply more or less effective ways of performing SMFR.

A rule of thumb being, pain must be below 6-7/10 (10 being the worst thing you have ever felt).

  • when foam rolling, slower is better
  • when spikey balling, hold points of discomfort for no longer than 30 seconds and then move onto another spot and come back later (less is more)

At OHL we have all of the SMFR tools you will need for your own self-care. So feel free to drop in if you are new to self-care, our lovely staff will help point you in the right direction.

Can I be getting more out of my SMFR?

Most definitely. Everybody has different body types. Therefore a tailored approached to SMFR is great way to ensure we are getting the most out of our time.

A great way to achieve this is by running through a Functional movement screen (See previous blog). From here a greater understanding of each individual needs is obtained, and a tailored approached can be made.





More Optimal Tips

What is Fibromyalgia and can it be treated?
What is Fibromyalgia and can it be treated?

December 20, 2019

Fibromyalgia is the past has been a condition that is poorly understood. Only now we are begin to truly understand how to manage this condition that can greatly vary form patient to patient. Physiotherapist Darcy Sharples teaches you about fibromyalgia and how it can be effectively managed by utilising our multidisciplinary team at OHL.

Continue Reading

Bulletproof yourself against brittle bones
Bulletproof yourself against brittle bones

December 10, 2019

Our bones are living tissue. There is a constant process of remodelling that involves laying down new bone and the breaking down of old. When they breaking down of bone begins to outweigh the laying down of new, our bones begin to become a bit softer and more brittle. This is a very basic summation of the disease called osteoporosis. How can we limit its progression and ensure good bone health? Keep on reading.

Continue Reading

Pre Season is back - Easy does it!
Pre Season is back - Easy does it!

December 04, 2019

The time has come for a return to football training for another gruelling pre season. For some, football season is a distant memory having missed out on finals in 2019, for others it might feel like footy season has only just finished after a long finals campaign. We are going to try and give you a few practical tips to make sure these first few weeks back are injury free and enjoyable.

Continue Reading