Directional Rolling
Over the last decade, self-myofascial release (SMR) has become an accepted component of comprehensive strength and conditioning. Despite its widespread popularity, it is still a relatively new practice. As with all components of training SMR will need be refined to improve the specificity of the work and ultimately the quality of the outcome.
One such change may be found in the concept of directional rolling. Tom Myers, author of the highly regarded Anatomy Trains, often discusses the idea of fascia being “locked long” or “locked short.” Conceptually, this can be thought of as being synonymous with eccentrically loaded or concentrically loaded, respectfully. Understanding the difference between these two environments will affect both how you interpret the sensations of tightness that your athletes report, and how you go about teaching SMR techniques to alleviate them.
Simply, a locked long or eccentrically loaded structure is one that is under constant tension in a lengthened state. These are typically the structures that athletes perceive most readily, and the ones that they'll report to you as feeling tight. In contrast, a locked short or concentrically loaded structure is one that is generating tension in a shortened state. These are less readily perceived by athletes, but are often an underlying cause for an antagonist being locked long. A common example can be found in a locked short pec minor, which can be associated with a locked long structure on the posterior shoulder/neck (e.g. any of the trapezius fibers). Performing SMR on the consequence (the trapezius fibers in this example) may make the athlete feel better, but the effect is most likely quite acute, and the symptom of tightness will inevitably return.
This raises two important points:
- It's important to address problems comprehensively, which starts by doing your best to determine the most foundational cause
- Performing SMR on locked long and locked short structures requires a different approach
To address the latter, Myers recommends rolling against the direction of or perpendicular to the fibers in locked long environments, and along the direction of the fibers in locked short environments. In both situations, the rolling should be slow and purposeful, with an appropriate amount of tension. Excessively fast or pressurized SMR techniques may result in a reactive contraction of the surrounding fascia, which would have an adverse effect on the desirable outcome. When in doubt, the best choice may be to find a tender spot and simply “sit on it”, meaning you maintain pressure on one spot and focus on maintaining a steady breathing pattern.
While it's likely that each athlete will require an individualized approach to some degree, let's view a few examples in light of Janda's Upper and Lower Crossed Syndromes, which are often an underlying factor in the majority of the athletes we see everyday.
Upper Crossed Syndrome
- Inhibited: Deep cervical flexors
- Facilitated: Upper Trap/Levator Scap
- Inhibited: Lower Trap/Serratus Anterior
- Facilitated: Sternocleidomastoid/Pectoralis Muscles
Lower Crossed Syndrome
- Inhibited: Abdominals
- Facilitated: Thoracolumbar Extensors
- Inhibited: Gluteal Muscles
- Facilitated: Hip Flexors
In these situations, it will usually be appropriate to make the assumption that inhibited muscles are locked long, and facilitated muscles are locked short. This means that the muscles listed as inhibited above would require SMR (or direct work from a manual therapist if available) against the grain of the structure, and the muscles listed as facilitated would require work along the grain.
In implementing SMR, it's important to keep the goal in mind. If the primary desired outcome is simply improved circulation and a gentle stretch of the tissues, a generic rolling program may suffice. If, however, you're working with athletes that have ongoing complaints of tightness in specific areas and/or a history of strains in any area, a more focused approach may be warranted. Consider the fiber direction of the target structure, and you'll find that progress is both expedited and longer lasting!
