Self Myofascial Release Therapy Discussion 2 (Timing, Periodization, and Thermal Therapies)

   Today's article is about timing and periodization of restorative/regenerative techniques and methods of SMR + Thermal Therapies. Putting these two therapy methods together helps give some options to your SMR/mobilization/trigger point/awesomeness work. In Supertraining, Dr. Siff mentions that restorative methods (which SMR falls under, particulary when used in conjunction with Thermal therapy) are best used to generate a certain effect (and magnitude), and depending on how immediate the effect is needed, how soon the therapy should occur after training.

• When an immediate effect on recovery is necessary (such as between 2-a-days, or between morning/afternoon or afternoon/evening workouts), the restorative measures should take place immediately following training (should be after morning training but can take place after evening too, for example.)
• If recovery capacity is required to be highest on the following day (such as a Westside Method split, or bodypart split, or any training where you train only one a day or less frequently than that) then the recovery methods employed should take place 3 hrs after training. 6 hours after training is even more productive, and causes overrecovery, or supercompensation.
• The more specific the training is on bodyparts, the more specific the restorative method should be as well (on the same bodyparts). 

   Now that we understand that timing of recovery is an issue and when we should use it accordingly, there is also periodization of restorative methods to take into account. The more frequently a specific method is used (a lift/movement, a recovery method, a particular stretch, even applies to alcohol tolerance) the less of an equivalent magnitude of effect takes place. This is commonly known as the law of accommodation, and applies to a LOT more in life than we would guess. So, we know we cant use any one method too often now. We have several options now:

• Depending of how often you use a recovery method, you can switch methods every 3 weeks (2-4 weeks being an okay range). Examples here being: foam rolling (3 wks)> lacrosse ball SMR (3 wks)> travel stick/monster stick rolling (3 wks), etc.
• OR you can alternate every week/bodypart (A,B) and use 3 different methods (1,2, &3):

                  Monday: Foam rolling upper body (1A)
                  Wednesday: Foam rolling lower body (1B)
                  Friday: Travel stick rolling upper (2A)
                  Monday: Travel stick rolling lower(2B)
                  Wednesday: Hot Ball* rolling upper (3A)
                  Friday: Hot Ball* rolling lower (3B)
                  *this will be discussed in a few minutes, see later in the article.

• Using the second method you can dramatically increase the life of a particular method, but 3 cycles through this second periodization method is the max before you need to switch the methods again. In this example 3 cycles through would last you 6 weeks. Both methods allow one to skirt the edges of the law of accommodation, without losing effectiveness of the methods. There are plenty of other ways to periodize the organization of recovery methods (if the intensity is high enough with a particular method you could change weekly).

Regardless of what you think this is related to the topic matter. Just dont ask me how.

   Thermal Therapies are the use of temperature change as a therapeutic method. Examples include contrast showers, ice baths, heat packs, etc. Concurrent therapy of SMR AND Thermal Therapies is a terrific idea if you can handle it. This first method was developed by the innovative Joe Hashey (http://www.synergy-athletics.com/) and is a combination of cryotherapy (ice) and SMR (foam rolling of a sort). He describes how to use a 2-liter bottle, filled mostly with water and then frozen, as a foam roller derivative here:

   Now that cryoSMR is out there, we also have the opposite end of the spectrum, thermaSMR, and usually uses what I alluded to earlier as a Hot Ball, aka a hackey sack. For this therapy you need a homemade hackey, or one you can empty of plastic beads, and then fill with rice, dried peas, etc. Once sewn closed they can be heated up in a dry oven on a very low temperature (150-175 degrees F) or in a microwave (very quickly, 30 seconds). Once it is hot you can use it like a heating pad, but roll on it to push out knots, trigger points, or stubborn cramps, etc. BE CAREFUL! Overzealous heating can burn your skin pretty bad!
   One could also easily put one of these in the freezer and use it for cryoSMR. However, I would suggest using a raquetball or tennis ball filled with water (marinade injector with a smaller needle will fill these easily) and then frozen, as it will heat up and melt much slower, meaning more time to get effective SMR work done. These are VERY hard when frozen, and as such, can be quite discomforting to use at first. Once the ice numbs the skin its not nearly as bad.
   What about contrast methods? Yup, you can alternate cryo and thermoSMR. Just know that this is for the tough people. Kids shouldn't attempt it, as it would cause them to age 10 years roughly and complete a entire puberty growth cycle. Kidding, but it really is tough. Take a water-filled, frozen tennis ball and alternate with a Hot Ball every 30-45 seconds. Alternate on the same muscle group and hammer it pretty well. Nuke the Hot Ball again and switch to the other side (being most muscle groups have an analogous twin, one on each side of the body. If you didn't notice this kinda stuff how did you make it HERE?)
   Lastly, I don't pretend to know all there is to know about these methods. If you come up with something awesome and simple to make, please forward it to me and I will gladly take it and pass it off as my own invention. :) Kidding again. Post it in the comments so we can all benefit!