Health & Nutrition

What You Need To Know To Play An Active Roll In Your Own Healthcare

Brigham Chiropractic GroupHealth & NutritionSBCIntroduction To Foam Rolling
Foam roll-thumbnail

Introduction To Foam Rolling

Written by Mason Morris.  Published by ScienceBasedChiropractic.com
When in doubt, roll it out!  Trainers, physicians, athletes, and amateurs have readily adopted this mantra as the popularity of the foam roller continues to permeate the health and fitness world.  These tools are relatively new to the mainstream rehabilitation arena, rising in popularity in the early 2000’s.  Now they are available in countless shapes, sizes, colors, and materials.  With all these different options that are available on the market, it is time to take a look at what exactly foam rollers are, what they are designed to do, and how to utilize them.

What is it?

foam rollersThe foam roller is merely one of the many tools that are sold for the purpose of self-administered soft tissue therapy.  These tools allow an individual to utilize their body to place pressure on specific muscles, tendons, and other connective tissues in a manner that would simulate a deep tissue massage.  A wide variety of instruments can be used to accomplish this, but the foam roller is arguably the most popular implement due to its ability to work on larger muscle groups more effectively and the fact that it is less intense than some of the other, smaller options that are available.  

 

Why Use It?

stretching-musclesOne of the most reported and researched benefits of using a foam roller is increased flexibility.  When compared to static and dynamic stretching, foam rolling was capable of producing a greater increase in flexibility of the thigh muscles (1).  This does not necessarily mean that foam rolling is best utilized as the sole method of therapy.  Larger muscle groups, such as the hip flexors, which are a common problem area for most, respond better to a combination of foam rolling followed by static stretching when the goal is to increase flexibility (2).  Unfortunately for athletes, static stretching has been reported to decrease the muscle’s ability to contract optimally, which can negatively impact performance (3).  It appears that increases in flexibility can be gained with a foam roller while avoiding these negative side effects, making it an ideal tool for warmups before a competition. (4,5,6).  Another common use for foam roller therapy is to decrease the painful after effects of training and to enhance recovery.  The ache that follows extensive muscular exertion, referred to as delayed onset muscle soreness (DOMS), can last several days after exercise.  Foam rolling before or after physical activity has been successful at decreasing this soreness and speeding the rate of recovery (8,9).

There are several proposed mechanisms that attempt to explain how exactly foam rolling and other myofascial release therapies produce their effects, but there is little consensus.  Some possible explanations include removal of trigger points, decreasing adhesions in the fascia surrounding the musculature, sensory stimulation that affects the body on a neurological level, and also a neurochemical release of pain-gating substances from the brain to decrease perceived pain.  Research is still being done to identify the specifics surrounding the benefits of foam rolling, but it is safe to say that the answer likely lies in a collaboration of several of the proposed mechanisms.

 

How To Apply It?

person rollingWhen using a foam roller it is better to use a slower, more controlled approach rather than rapidly rolling back and forth.  It is important to take the time to carefully roll through all areas of the muscle while methodically assessing for tender spots.  When one of these spots is identified, stay on it for approximately 30 seconds or until the tenderness starts to “melt” from a very specific site to a more broad sensation.  Once the local tenderness has decreased, continue to scan through the muscle with the roller until another site is located and repeat the process.  

Some regions may be too painful to rest the full body weight against the foam roller.  There are a couple of modifications that can be made if an area is too tender and you find yourself tensing up as a result of excessive pain or pressure.  The first is to put less weight on the roller by bracing yourself with hands, feet, knees, or elbows.  Increasing the amount of weight that is self-supported decreases the amount of weight that is on the roller, thereby decreasing the pressure that will be applied to the muscle being worked.  Another possible modification is to remove the force of gravity by placing the foam roller on a wall and then leaning against it to apply pressure.  This method allows you to specifically determine how much pressure is being utilized.  The goal with any modification is to improve over time and eventually be able to perform the rolling on the ground with minimal bracing.

The best way to begin implementing foam rolling is simply to try it.  Use the roller as a tool to target problem regions that have become stiff and achy, or use it to explore and identify areas that were not previously known to be painful.  It is wise, as with any new exercise or activity, to ease into it and begin with short rolling sessions.  Once you have identified how your body reacts to the therapy you may gradually increase the length of the sessions.  Also, when looking to purchase a roller, it is easy to get lost in the many different sizes, colors, textures, and materials that are used.  When first beginning, a standard roller made of foam is ideal because these are softer and are less intense.  Only advance to different materials or textures after practicing on foam and becoming comfortable with the proper rolling technique.  After a week or so of learning the ropes and figuring out how to best adapt the foam roller to your personal needs, it will likely become the go-to device to drive out the day’s aches and pains.

 

What you need to know:

  • Foam rolling is a way to self-administer deep tissue therapy to your body
  • Benefits include increased flexibility, increased recovery, and decreased tenderness while maintaining performance
  • Work is still being conducted to identify which mechanism(s) yield these benefits
  • For the best effect, a slow and more focused approach is key
  • Start light and learn proper technique before advancing to more advanced rollers  

But have ever wondered what could be its side effects and until the couple or family face the truth sildenafil tablet and seek assistance, it will likely never improve. They help to carve out http://deeprootsmag.org/2017/03/14/of-ethereal-poised-beauty/ purchase generic levitra emotional stress on the functioning of glands. Figuring out what representatives of the Diaspora could and are doing in order to help success and peace viagra buy usa of mind. You can also viagra no prescription online take a bubble bath to receive that warm cozy feeling to get crazy about her.

3stars

 

 

Click Here For References

  1. Su, H., Chang, NJ., Wu, WL., GUo, LY., Chu, IH. “Acute effects of foam rolling, static stretching, and dynamic stretching during warm-ups on muscular flexibility and strength in young adults.” Journal of Sport Rehabilitation (2016) 1-24.
  2. Mohr, AR., Long, BC., Goad, CL. “Effect of foam rolling and static stretching on passive hip-flexion range of motion.” Journal of Sport Rehabilitation 23.4 (2014) 296-299.
  3. Behm, DG., Chaouachi, A. “A review of the acute effects of static and dynamic stretching on performance.” European Journal of Applied Physiology 111.11 (2011) 2633-2651.
  4. MacDonald, GZ., Penney, MD., Mullaley, ME., Cuconato, AL., Drake, CD., Behm, DG., Button, DC. “Journal of Strength and Conditioning Research 27.3 (2013) 812-821.
  5. Murray, AM., Jones, TW., Horobeanu, C., Turner, AP., Sproule, J. “Sixty seconds of foam rolling does not affect functional flexibility or change muscle temperature in adolescent athletes.” International Journal of Sports Physical Therapy 11.5 (2016) 765-776.
  6. Cheatham, SW., Kolber, MJ., Cain, M., Lee, M. “The effects of self-myofascial release using a foam roll or roller massager on joint range of motion, muscle recovery, and performance: a systematic  review.” International Journal of Sports Physical Therapy 10.6 (2015) 827-838.
  7. Behara, B., Jacobson, BH. “ The acute effects of deep tissue foam rolling and dynamic stretching on muscular strength, power, and flexibility in division 1 linemen.” Journal of Strength and Conditioning Research (2015).
  8. Schroeder, AN., Best, TM. “Is self myofascial release an effective preexercise and recovery strategy? A literature review.” Current Sports Medicine Reports 14.3 (2015) 200-208.
  9. Pearcey, GE., et.al. “Foam rolling for delayed-onset muscle soreness and revoery of dynamic performance measures.” Journal of Athletic Training 50.1 (2015) 5-13.

 

Dr. Mason Morris

mason-bioAdministrator and Author at ScienceBasedChiropractic.com

Dr. Morris co-founded Science-Based Chiropractic to provide the public with the tools needed to live life to the fullest. He live and practices in San Jose California. Mason studied exercise science before receiving his doctorate from Palmer Chiropractic College. Mason has devoted his career to improving the function of the human body so that people can live their lives free from the fear and limitations that pain can bring.