There is a hell lot of SMR tools available in different sizes, shapes, density and textures. Some of the tools are cylindrical foam rollers, vibrating cylindrical rollers with texture, hand-held massage rollers, balls and trigger point massaging tools.
Choosing foam rolls
When it comes to foam roll, it is important to consider its density and functionality. For instance, patients who are new to SMR must opt for a less denser foam roll. If the foam roll is too much rigid and dense, it may cause pain and discomfort. As a result the user may either get tensed or cease to perform the implementation. Thus, using a softer foam roll is recommendable. As soon as the patient becomes accustomed to SMR, more rigid and/or textured foam rolls can be applied to acquire deeper pressure. However, before applying any of the SMR it is advisable to proceed as mentioned by a podiatrist in Perth.
In addition, all of the body parts may not be effectively or safely targeted using a foam roller. They are mostly cervical spine/neck, shoulders, upper trapezius and arms. In these cases, using a hand-held trigger-point massager or massage balls can be the best option. This option can also prove to better for obese patients or those with orthopedic limitations finding it difficult getting up and down off of the floor.
Performing Self-Myofascial Release
When rolling a foam, it is important to slowly roll upon the muscle group till a tender spot is located, which likely indicates the presence of a trigger point. Once you spot the tender spot, sustained pressure on that spot must be applied until pain and tenderness subside by approx 75 percent. The process is usually recommendable for 30 to 90 seconds depending on the condition of an individual and the ability to relax. Be sure, that the goals of SMR is to reduce unwanted muscular tension and hypertonicity of muscles. This is the reason why an individual must not tense up during the process and should consciously relax, even if mild discomfort is felt.
When using a hand-held massage roller, the user must apply slow and consistent pressure while sweeping across the muscle. Avoid rushing or creating a lot of friction across the skin.
Lastly, when performing SMR, it is important to maintain several precautions. It is advised not to perform SMR on varicose veins or skin lesions, contagious skin conditions, eczema, and sunburns. Patients with chronic conditions like advanced diabetes, osteoporosis or undergoing chemotherapy must not forget to consult with a podiatrist in Perth before trying SMR.