Roll, Roll, Roll Your Bod - Relieving Pain Through Foam Rolling Pain is NOT a Lifestyle Series Self-Myofascial Release/Foam Roll Exercises Self-care Home Routine
I often hear the question should I foam roll, and what if it hurts? The answer is yes, you should foam roll, and if it hurts you should foam roll some more! The pain is your indicator you must become one with the foam roll! Whether you are a serious athlete, or weekend warrior, through foam rolling you will directly benefit from increased flexibility and muscle contraction. At the other end of the spectrum, even sofa surfers will benefit from increased circulation and removal of toxins stored in the tissue. If you are suffering from any of these: Poor posture Prior injuries Chronic aches Stiff, achy joints Limited range of motion Muscle imbalances Tight and/or knotted muscle tissue Overuse injury...then it s time to get on a roll - a foam roll that is!
Rollers are constructed from a variety of different materials to create varying degrees of density (from soft to PVC pipe). Rollers come in different lengths and diameters. If you are a beginner or really sensitive to deep tissue pressure - I recommend you begin with a soft foam roll. As you become more accustomed to Self-Myofascial Release (SMR) often called foam rolling, you can progress to denser foam rolls and balls (e.g., medicine ball, tennis ball, softball, baseball, racquet ball, golf ball). Adhesions, Knots and Trigger Points - oh my! Have you ever had a deep tissue massage and found yourself moaning in pain, followed by the immediate thought that you didn t even know you were that tight?! - well, then you have experienced tight, restricted fascia. Fascia is the weblike connective tissue that surrounds and holds the shape of all the soft tissue in the body, including muscles (myo meaning muscle, myofascia). Myofascial restrictions show up in the tissue as knots, ropey bands of tissue, adhesions and often times trigger points (when active will radiate pain to other parts of the body). The restrictions tighten down and shorten the fascia, impeding the function of underlying muscles and nerves - ultimately leading to myofascial pain. Many of us are walking around with issues in our tissues -
Break Through the Myofascial Restrictions There are many benefits of Self-Myofascial Release (SMR): More energy Increased strength Greater endurance Decreased pain Increased flexibility Relief of myofascial pain Improved overall health Basically, SMR improves the complete function of the kinetic chain (human movement system) - muscles, tendons, fascia, nervous system and joints. The overall goal of SMR is the production of healthy fascia - fascia that is elastic and flexible, that provides lubricant between structures, allows muscles to glide freely, and contributes to neural function and metabolic processes. Guidelines for Successful Myofascial Release 1. Maintain proper postural alignment while performing SMR 2. Pull your navel toward the spine, drawing your belly in to stabilize your spine 3. Use your extremities to alter the amount of pressure on the treatment area. For example, when foam rolling the quads, cross the free leg over the treated leg to increase the pressure or keep the legs uncrossed to decrease the pressure. 4. Go slow - roll slowly over the treatment area, pausing for 30 seconds to 2 minutes on tender spots until you feel the pain subside or a release in the area. 5. Remember to relax - use your breath to ease tension, allowing for deeper layers of tissue to release. 6. Avoid rolling directly on bones or over joints
Deep Release Techniques - (Daily Myofascial Release Routine) Thoracic Spine Begin with foam roll around mid-back. Place hands behind head, elbows facing toward ceiling. Slowly roll up back. Pay extra attention to muscles between shoulder blades. Teres Minor/Lat Lie on one side with foam roll on lats (under armpit). Bend arm to roll teres minor. Straighten arm to roll lat. IT Band (often most tender area) Begin in a side plank position with foam roll at hip bone. Keep your elbow directly under your shoulder to protect your shoulder joint. Top leg can be added for more pressure. To decrease pressure place top foot in front of leg that is being treated. Roll slowly. Pause on the adhesions (30 seconds - 2 minutes) until you feel a release. Breathe.
Quad Begin in plank position with foam roll positioned just above the knee joint. To add pressure cross leg over the treated leg. Hip Flexor Begin with the far end of the foam roll 1/3 way down thigh. Roll up to thigh, slowly rolling over hip bone stopping just above hip bone. Adductor Begin in plank position with one leg out to the side (about 130 degrees). Be sure to keep the inside of your foot facing the ground (to maintain contact with the adductor muscle group).
Gluteus/Piriformis Sit on the edge of foam roll with ankle crossed over opposite quad. Balance on one hand and foot. Roll from hip bone to top of hamstring. Hamstring Sit on foam roll with one hamstring in contact with the roll. Balance on hands. To increase the pressure you can cross opposite leg over treated leg. Roll from glute to knee (do not roll into bend of knee). Gastrocnemius/Soleus Balance on hands. Roll from knee to ankle. Point toes up and out to vary muscles rolled.
Tibialis Anterior (great for those prone to shin splints!) Kneel onto foam roll with roll just below your knees. Roll slowly. Can do both legs together. Peroneals Begin in a side plank with foam roll below knee joint. Shift body to maintain pressure on peroneal muscles. Take it Easy Peasy Remember you are breaking down adhesions and rehydrating the tissue, so expect to feel a little sore, particularly if this is new to you. As the restrictions in the soft tissue are released, treatment will become less painful - and then it just hurts so good! In the meantime: Increase your water intake (average rule of thumb is half your body weight in ounces) Take a detox soak Generously apply some topical arnica gel Enjoy more fruits, vegetables and leafy greens to decrease inflammation and boost your overall health Is SMR Right for You - the Disclaimer These recommendations are intended for healthy populations and should not be taken as treatment for injuries unless prescribed by a health professional.