SMFR for the legs

The following techniques relate to a leg routine the author developed for use on his legs and self-maintenance activities. Although the author has always been highly active, he has never particularly enjoyed normal stretching activities. However, he does appreciate the need for stretching as part of a self-maintenance routine. The techniques discussed in the article originate from specific sports and remedial massage therapy techniques, adapted to utilise low-cost therapy tools (massage stick, spiky massage ball). As a runner, the author finds these techniques were well after a run and warm-down. However, the methods should work well for other sports using the legs and even general leg tension from sitting or standing for prolonged periods at work.

This article looks at different types of self-myofascial release techniques. As a runner, musculoskeletal professional, soft-tissue therapist and educator, the author has developed these self-maintenance leg routine techniques over many years. These techniques have proved highly effective, in part because the author understands how one can use these tools to apply specific myofascial release techniques in a self-treatment context. Although these techniques work exceptionally well on the legs, they are not suitable for other areas of the body. Other advantages of these techniques are that they use relatively small, lightweight, inexpensive tools, have no batteries, and are easy to do in a sitting or lying position.

Importantly, there are occasions where treatment using myofascial release techniques may not be suitable or advisable (contraindicated), which is something the untrained are likely to know. Contraindications can be global, meaning that a method should not be used at all or local, meaning it might be possible to apply a technique to some areas of the body but not others. Before commencing any fitness or stretching activities, particularly self-myofascial release techniques, one should be sure they are safe. Hence, if one has any contraindications to massage or myofascial release techniques, then self-treatment using the methods listed in the article is inadvisable. If in doubt, speak to a suitably qualified professional and get advice before commencing with these self-treatment methods.

There are many shapes of massage sticks or stick rollers, much like foam rollers. Some massage stick rollers are flexible, some have neoprene over the rollers, some are rock hard, and others have different-sized and moveable rollers. Personally, the author prefers a relatively non-flexible and straightforward massage stick roller. Be warned if you have hairy legs, and use the massage stick roller on bare skin, as some products have tightly packed individual rollers, which work like a type of epilator. Foam rollers and massage sticks have a lot in common in that they both try to replicate petrissage massage, which includes squeezing and stripping actions. Massage training teaches massage therapists to apply these actions towards the heart, as the stripping actions push blood flow through tiny one-way valves within the veins. Varicose veins are an excellent example of what happens when these miniature one-way valves within the veins become damaged.

It is easy to treat the quadriceps muscles very effectively with a massage stick, as it is possible to treat soft tissues in a relaxed or semi-relaxed state. Usually, if one were trying to treat the quadriceps with a foam roller, this would involve laying in a prone (face down) position and tends to result in the quadriceps being under tension. Logically, a massage therapist would not attempt to perform a "stripping" type technique on the quadriceps of somebody who was tensing them, as it would be excruciating.

As with the foam rollers and massage stick rollers, there are many varieties and shapes of spiky massage balls. Some spiky balls have cone-shaped spikes, and others have cylindrical ones. Massage balls also come in various sizes, shapes and levels of firmness. The author uses a firm, roughly 8cm diameter spiky massage ball with cone-shaped spikes. Such a design works well for applying a "soft tissue lock", which is relevant in a self-treatment context. There are many videos on social media of people using spiky massage balls in what appears to be some form of trigger point therapy. The following link has more details on what myofascial trigger points (TrPs) are and their relevance. Even just placing a normal massage ball in an area of pain and then applying loads of bodyweight pressure to the tissues is only likely to result in further tissue trauma, possible bruising and further symptom irritation. Employing the same method with a spiky massage ball makes even less sense, though a spiky massage ball can be useful for soft tissue release (STR).

Self-soft tissue release (SMFR) uses the spiky massage ball in a completely different way to trigger point therapy (TPT). Soft Tissue Release - STR works by the therapist creating a musculocutaneous soft tissue lock and then applying a form of either active or passive stretch to the tissues under treatment. Using the spikes on the massage ball to achieve a similar soft tissue lock is achievable in a self-treatment context.

This article and the other related ones involve using a "massage stick or stick roller" and a "spiky massage ball". It is possible to use a massage stick in a general myofascial release way (using a stripping-type technique) on the quads, much like a foam roller, though much more comfortably. A spiky massage ball works more effectively for soft tissue release on the hamstrings and calf muscles. The links below demonstrate the techniques.