Foam Rolling "Still Movement"
RELAX IN THE MOMENT. YOU WILL NEVER GET THIS TIME BACK"
It's simple, a healthy mobile body will allow you to enjoy the vastness of life.
Foam rolling is a tool you can use in the leisure of your home to help prevent injury and nullify tight muscles.
It takes 5-10 minutes and is a great way to decompress.
The techniques we are focusing on today are simple. You pass over the muscles with the foam roller, When you feel tightness or tender spots simply rest your body and focus on breathing in and breathing out. Settle, let the muscles melt under the pressure. You are not trying to beat your body down or break down tissue. We are simply allowing the muscle to contract a bit and relax. This also promotes blood flow and promotes healing. Hold on the most tender spots for 30 seconds to 1 minute. This is NOT no pain no gain mentality slight discomfort is ok but pain is not a good sign.
*Not Recommended for those with chronic or acute health conditions*
As always before starting something new check with "YOUR" health provider.
Try the above movements. Remember you are looking for the tender spots and resting on that area. A great time to foam roll is at the end of a long work day or after a great workout session.
*Not Recommended for those with chronic or acute health conditions*
As always before starting something new check with "YOUR" health provider.
Now for the technical "fun" stuff
Foam rolling is also known as Self Myofascial Realease (SMR) .
Self-myofascial release- A flexibility maneuver used to inhibit overactive tight muscle fibers.
Davis's law states that soft tissue will model along the lines of stress. (One of the benefits of alleviating tight tissue) Better movement
A study from Hanten and Colleagues (1) states ischemic compression and static stretching as a home program was significantly effective at reducing trigger point pain and sensitivity in individuals with neck and upper back pain.
Through SMR muscle tissue receives oxygen and nutrients which help remove tissue waste products.
Change in muscle tissue dynamics through SMR benefits joint motion and muscle contraction
Decreasing improper muscle tone through SMR aides in prevention of faulty muscle contraction tissue that could lead to the cumulative injury cycle.(2)
References
1. Hanten WP, Olson SL, Butts NL, Nowicki AL. Effectiveness of a home program of ischemic pressure followed by substained stretch for treatment of myofascial trigger points. Phys Ther. 2000;80:997-1003.
2. Schleip R. Facial plasticity-a new neurobiological explanation: Part 2. J Bodyw Mov Ther. 2003;7(2):104-116.
Open to questions
Thank you and godspeed,
David Piggott (CPT, CES, PES)