Foam-rolling technique, called self-myofascial release (SMR), works similarly to massage therapy. The only difference is that rather than a therapist applying manual pressure to your muscles, you apply your body weight to the foam roller. The idea is to seek out tender spots or scar tissue, also known as knots or trigger points, and then roll your body over the foam roller to massage the tight spots to improve flexibility and relieve pain, pressure, and inflammation.

Experts differ on the best technique: placing acute pressure on a painful spot and holding for 20-30 seconds, general massage to the area or a combination of both.  Either before or after your workout to help prevent sore muscles this technique is safe to do daily.

If you have never performed SMR, you need to ask one of our personal trainers for a demonstration of proper SMR technique. The general idea is to place the roller on the floor and sit, lie, or prop the muscle on top of it, then adjust the amount of pressure applied by supporting some of your weight with your hands or legs. Foam rolling is most commonly performed on the upper back, glutes, hamstrings, adductors (inner thigh), quadriceps, calves, and iliotibial (IT) band. Let your body weight do the work!

If you have chronic muscle pain and soreness it is worth your time to give SMR, for a real treat, book a massage with Deb, who specializes in myofascial massage!

The Bay Club at Mattapoisett is a country club with an eighteen hole championship level golf course and residential property located in Southeastern MA.   To arrange a private tour please contact Dave Andrews via email or phone, 508-758-9543.