Foam rolling or self myofascial release has recently transformed from a mysterious technique to mainstream therapy. This is a form of exercise or stretching that can be used by everyone from the elite athlete to desk worker.
The purpose of the foam roller is to aid in the recovery of muscles with the aim to return them to normal. Normal function means that your muscles are elastic, healthy and ready to perform at a moment's notice. The reason that we lose normal function is normally due to repetitive movements such as running or sitting at a desk.
Most people will have knots or trigger points within muscles somewhere in their body. These are very sensitive spots that are typically the result of injury and overactive muscles (this is typically postural). These points can be the cause of muscle pain, headaches and joint pain. They often start as microscopic tears in the muscle, as the muscle tries to repair tiny parts of muscle fibre remain in the contracted state and cannot relax.
How do I release these points?
Painkillers and drugs will not make these points disappear. The most common way to remove trigger points is deep tissue massage and dry needling (see other blogs). However the foam roller can be used in between treatments or as a substitute. By rolling over these areas you can remove these knots. This will lengthen the muscle and thereby increase its performance. It will also assist in regaining normal blood flow and function.
But why can’t I just stretch?
Unfortunately conventional stretching doesn’t release trigger points and it is only really effective at stretching healthy tissue. If you were to stretch, the healthy tissue would just lengthen around the knot leaving it there.
Where and how do I roll?
When rolling focus on areas that are sore or where muscles are short. An obvious example is the hamstring. To roll properly apply moderate pressure to the hamstring muscle group, this would be done by sitting on the roller (see below). Using your body weight roll slowly, gradually getting deeper and deeper. You should start to feel the muscle release and the discomfort should lessen. This can take from 5-30 seconds. If the area is too sore to apply direct pressure work in the surrounding areas and gradually work to loosen the whole region. Ideally you would focus on the sore area for between 30-60 seconds 2-3 times a day when the region is particularly sore. The beauty of the roller is it allows the user to control the amount of pressure that is going through a muscle and the precise location. The goal is to restore muscle function; it is not a test of how much pain you can tolerate.
Never roll over a joint or bone and avoid rolling your low back. I recommend a tennis or hockey ball to attack these regions. If you have a neck issue see your health practitioner because it can be a very sensitive area.
After rolling the next day it may feel like you have worked out, however we don’t want you to push yourself to the point of excessive soreness.
Below are example of regions that can be worked at using the foam roller.
Quadriceps/ Tenor Fascia Latae “TFL” Band
Lie facedown with roller under your thighs. Prop yourself up on your forearms and extend your legs directly behind you in a straight line.
Keep yourself in a straight line with your spine, eyes facing downward, core switched on and relax your toes.
On your forearms, roll from just above your knee to just below your hip.
For TFL roll on the outside half of the quad.
Iliotibial ‘IT’ Band
Lie down on your side. Prop yourself up on your bottom forearm, extending your legs back in a straight line.
Keep yourself in a straight line with your spine, eyes facing downward, core switched on and relax your toes.
Place the roller under the middle of your thigh. Bend your top knee and place your foot on the ground slightly in front of you.
Put your top foot on the floor for balance and slowly roll up toward the top of your hip. Repeat other leg
Inner Thigh/Adductor Muscle
Lie face down supporting yourself on your forearms. Place the roller at a 45 angle against your inner thigh.
Starting at your groin area, roll back and forth slowly from the very top of your inner thigh to right above your knee. Engage your core. Repeat other side.
Piriformis (located deep to the Glute)
Sit on the roller with your knees bent, feet flat on the floor, hands behind you supporting your body.
Cross one ankle onto the opposite knee.
Tilt your bent knee down toward the floor to open your hip.
Slowly roll back and forth. Repeat other side.
Hamstrings
Sit on top of the foam roller with both legs straight in front of you and both hands on the floor behind you. Or as demonstrated below. (pic below will allow you to put more pressure through).
Roll forward on your hamstrings from just above your knees to just below your glutes.
Keep your leg muscles relaxed, and your heels off the floor.
Calf/Achilles
Lie on your back with your arms under your head for support. Position the roller under your left achilles tendon and cross your right ankle over your left shin.
Keeping your foot relaxed, slowly roll your bottom leg from side to side.
Slide the roller up your calves and repeat the movement in small increments until the entire calf has been rolled out from achilles to top of calf.
Shin/Tibialis Anterior Muscle
Start on your hands and knees with roller positioned under you.
Bring one knee forward placing your shin on the roller with ankle angled inward so that your shin is on the roller.
Keep you core switched on and slowly push yourself forward and back.
Peroneal Muscles
Lie down on your side. Prop yourself up on your bottom forearm, extending your legs back in a straight line.
Keep yourself in a straight line with your spine, eyes facing downward, core switched on and relax your toes.
Roll from below the knee to right above the ankle. Do not roll over bony protrusions. To increase the pressure put your opposite leg on top of the leg being treated.
Latissimus Dorsi
Lie on your side with knees slightly bent, bottom knee slightly in front of you.
Bend your bottom elbow and cover ear with your hand to support your head and neck.
Place the roller perpendicular beneath you just below your armpit.
Put your top hand on your tummy and switch on your core for stability.
Triceps
Lie on your side with your bottom knee bent in front of you and your top leg straight.
Keep your bottom arm long and place the roller perpendicular under the upper arm.
Back Mobility Exercises
Position the roller longitudinally along your spine. Roll from side to side as this will open up your chest.
Start with the roller positioned horizontally at the level which you are trying to mobilise. Slowly move your body over the roller by "walking" with your feet and extending your back. Dr. Steve Smith B.Chiro. Sc., M.Chiro Avalanche Chiropractic 44 William Street Raymond Terrace
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