Foam rolling has become increasingly popular in most health clubs. Here’s why you should be foam rolling and a few of the most common foam rolling exercises.
Myofascial release, also known as foam rolling, is becoming more and more popular. I’m sure you’ve walked into your local health club and seen several people with those dark gray foam cylinders rolling their cares away on the floor. When I first came across foam rolling, I just laughed. Little did I know that not only was it not for the faint of heart but it would soon be the answer to my overworked, strained IT band.
Heavy, deep squats with several attempts at one-rep maximums on a semi weekly basis led to incredible pain in my outer quads. Until I hadn’t incurred the searing pain, I was always skeptical on Why Take Green Malay Kratom. It was to the point where a week after I did legs, the soreness still had not gone away and I was in excruciating pain every time I tried to get up out of a chair, the couch, or out of the car. I tried warming up more, doing 10 minutes of cardio, and stretching before and after my leg workouts but nothing worked. Then I saw my Body Spartan team members, Matt, Sean, and Rob, doing foam rolling and it changed everything. But I still think that I should have paid a Boca chiropractic a visit for a more pragmatic solution.
Skip the science stuff and take me to the exercises
What is foam rolling?
Muscle tightness will restrict the range of motion (ROM) on a joint in the body. This muscle restriction may manifest itself as tightness or soft tissue adhesions and ultimately, joint motion is altered. In short, pain causes restricted movement of certain body parts. In this case, it was my legs. More specifically it was the outer portion of my quads in my IT band.
To understand foam rolling you first need to understand what’s called the kinetic chain. I’ll save you the scientific details and break it down for you in a simplified version. Basically the kinetic chain is made up of:
- muscle, tendon, ligament, and fascia
- nerves
- joints
Each of these three components exists independently of one another but if one of them is not functioning properly or efficiently, then the other components attempt to compensate for its deficiency. The result is usually fatigue, tissue overload, faulty movement patterns, and ultimately injury.
How does foam rolling work?
Foam rolling activates two specific neural receptors:
- Muscle Spindles
- Golgi Tendon Organ (GTO)
Muscle spindles run parallel to the muscle fibers. They literally record any changes in the muscle length and report it to the central nervous system. Think of them as data collectors for your brain. GTO are located what’s known as the musculotendinous junction. These organs are sensitive to tension change in the muscle and when pushed past a certain point they inhibit the muscle spindle activity and will actually decrease muscle tension.
Benefits of foam rolling
- Corrects muscle imbalances
- Maintains normal functional muscular length
- Improves joint range of motion
- Relieves joint stress and muscle soreness
- Decreases neuromuscular hypertonicity
- Increases extensibility of musculotendinous junction
- Improves neuromuscular efficiency
When the pressure of the body against the foam roller is sustained on the trigger point, the GTO will “turn off” the muscle spindle activity allowing the muscle fibers to stretch, unknot, and realign. Long story short, if you are experiencing muscle soreness or limited range of motion due to intense workouts, foam rolling may be your saving grace.
Foam rolling exercises (self-myofascial release techniques)
Below are important guidelines for foam rolling
- Begin rolling on the targeted area until the location with the most intense pain is found.
- Stop rolling and maintain body weight on the area with the most pain for 30 seconds to 90 seconds, until the pain dissipates.
- Slowly continue to roll until another painful location is found. Repeat step 2.
- Repeat steps 2 and 3 until you can comfortably roll the entire length of the muscle in question.
- DO NOT joints.
Common foam rolling exercises
IT band and outer quads
Lie on one side with the foam roller just in front of the hip. Cross the top leg over the lower leg, placing that foot on the floor. Slowly roll from the hip joint down toward the knee to find the tender spot. Hold for 30-90 seconds until the discomfort is reduced. Switch sides and repeat.
Calves
Place the foam roller under your mid-calf. Cross your opposite leg over the top of the other.. Slowly roll the calf area to find the most tender location. Hold that spot for 30-90 seconds until the discomfort is reduced. This foam rolling exercise is epecially beneficial for runners or those who regularly wear shoes with elevated heels. Switch legs and repeat.
Inner legs (adductors)
Lie face down and place one thigh, flexed and abducted, over the foam roller. Slowly roll the upper, inner thigh area to find the most tender location. Hold for 30-90 seconds until the discomfort is reduced. Switch legs and repeat.
Glutes (piriformis)
Lie on one side with the foam roller just in front of the hip. Cross the top leg over the lower leg, placing that foot on the floor. Slowly roll from the hip joint down toward the knee to find the tender spot. Hold for 30-90 seconds until the discomfort is reduced. Switch sides and repeat.
Lats
Sit on top of the foam roller, positioned on the back of the hip, crossing one foot over the opposite knee. Lean into the hip of the crossed leg. Slowly roll on the posterior hip area to find the tender spot. Hold for 30-90 seconds until the discomfort is reduced. Repeat on other side.
Upper back (thoracic spine)
Lie on the floor with the foam roller behind the upper back. Cross arms to opposite shoulders. Raise hips off the floor and slowly roll back and forth to find the tender spot. Hold for 30-90 seconds.
