Mar, 9, 2010
The ART of Foam Rolling: A Guest Post by Alyssa Daven
If you haven’t met our newest trainer Alyssa Daven, be sure to do so!! She rocks!! And don’t forget to check out our March special for personal training.
Also, you may know the importance of cardio and strength training, but did you also know it’s very important to stretch and massage those muscles? Alyssa has written a guest post talking about foam rolling. If you haven’t done it you should definitely try it out! It’s a great way to get a massage for your tight muscles.
The ART of Foam Rolling
By: Alyssa Daven
Just under a year ago I was walking through my local Gold’s Gym and came across a 36″ cylindrical piece of foam lying on the exercise floor. This was not the first time I had seen one in a gym setting, but the first time I was truly curious as to what it could be and what on earth it could be doing in a gym. Was I supposed to work out with it in some way? Maybe it was just a decorative addition?
Since then, I have come to highly respect this simple piece of exercise machinery known as a Foam Roll and its “roll” in Active Release Therapy (ART). Foam rolling, in essence, is a deep tissue massage without the big price tag!
Background Information
Another term for foam rolling is Self-Myofascial Release. The fascia is a soft connective tissue that lies just below the skin. Fascia wraps and connects muscles, bones, nerves and even blood vessels of the body. Together, muscle and fascia make up the myofascial system. For many reasons including misuse, lack of routine stretching, or even injuries, the fascia and underlying muscle tissue can become bundled together. These bundles are known as adhesions, or better known today as “knots.” These knots cause muscle imbalances, which lead to restricted muscle movement, pain, soreness, and overall reduced flexibility or range of motion.
The Science Behind the ART of Foam Rolling
There is a specific science behind how these adhesions are released. I don’t want to throw out too many scientific or wordy phrases, but this science is the basis behind how stretching actually works. I think most will find this information useful.
When tension on a muscle increases, the GTO stimulates relaxation of that muscle in order to prevent tearing or pulling of that muscle. Muscle spindles on the other hand, stimulate excitation of a muscle, also known as contraction of a muscle.
How It Works
When someone using a foam roll finds a point of tension and applies pressure to that spot for 20-30 seconds, the GTO inhibits the response of the muscle spindle and causes the muscle to relax. This relaxation is the lengthening, loosening, and realigning of that adhesion. This is the science behind how the foam roll increases flexibility (ability of a muscle to be lengthened over time) and overall functional movement.
Foam Rolling Technique
Some foam rolls have more “give’ than others. It is usually better for a beginning foam roller to start out with a softer version since the muscles will be very tight and release will be very painful. All muscles can be released, but some are more common than others. The calves, quads, adductors, tensor fascia late, glute max, piriformis, and Lats seem to be the most common foam roll areas.
Get creative and try to release wherever you feel tension. The hamstrings, triceps, and biceps can also be rolled out if need be. The lower back should be avoided as too much pressure can be placed on the lumbar spine. The upper back can be rolled, but with special care.
Foam Rolls and Overall Benefits
Foam Rolls usually run from around $10-20. So far I have seen them in two different sizes. The 36″ roll is the traditional size, but they are available in a 12″ size, which makes them great for travel. Foam rolling will change the way you feel on a daily basis. Your muscles will feel longer, more relaxed, and overall more flexible. It is an effective, inexpensive, and convenient way to reduce adhesion and scar tissue and allow for balanced movement throughout your day!
Click on the video to see examples of how to use a foam roll on various muscles of the body!
References:
Strengthcoach.com, Foam Rolling
About.com: Sports Medicine, How to use a Foam Roll for Easing Tight Muscles
Ok so there you have it! A great new way to relax and stretch those muscles…My legs are feeling a little tight. I think I will roll mine out right now!
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