One of the most important things you should be doing is using the foam roller and or any of the self myofascial products that are available. Often when people exercise or play sport or even worse be in front of a computer day in day out you can and often do accumulate what are called adhesions. These adhesions are small and some times big knots that appear within our muscles.
What is an adhesion?
An adhesion is an abnormal bundle of cross-linked collagen fibers that limit the ability of connective tissue to elongate so hence directly stretching the muscle may not be effective and self myofascial release or hands on massage or trigger point therapy will be required. If left unaddressed the following can happen…
- Faulty recruitment patterns in movement due to muscular imbalance
- Restriction in joint range of motion creating overload to the ligaments and joint capsule.
- Tendon and muscle damage from overuse and wear and tear.
- Pain provocation from joint proprioceptors leading to what is called reflex inhibition (the shutting down of the working muscle due to the overload occurring on the joints) causing weight shifts away from that side of the body
All of the above will lead to injury, plateaus in results and chronic pain problems in the body.
Fig A: foam rollers availabe From; We can order in for you!
Fig B: pocket physios available from us!
What is self myofascial release?
Self myofacial release is the process by which the trainee applies pressure to sore points (adhesions) either by using movement done in a slow and precise fashion or they simply stay on that spot for between 30-60sec or until the tension from the adhesion has decreased in its intensity. This can be done several times if needed I always recommend that you start on the side that is the worst first.
What do I use?
What I would suggest you start with is a foam roller as the roller will cover more surface area and slowly introduce your body into the art of self myofascial release. Using other products such as pocket physio’s or trigger point balls should be introduced once the foam roller no longer has the same response it did at first.
Foam rolling application
The calf complex: one of the most important areas of the body to target are the calf muscles as the foot is the first thing that makes contact with the ground. We need the calf to be supple and mobile or all of the joints and muscles above the ankle and calves will be drastically effected.
Description: cross one leg over the other lift your self off the floor and slowly move the feet side to side. Slowly move up the roller ensuring that you stop for 10-30sec on spots that are very lumpy and sore. 1-2x each side is recommended.
The Illiotibialband (ITB): The ITB is a thick hunk of connective tissue that runs from the top of the hip down and across the knee. Excessive tension in the ITB will place a lot of stress on the meniscus of the knee joint and restrict range of motion around the hip.
Description:. Start by lying on the roller at the point just above the knee start rolling slowly down ensuring that when you hit a bad spot you stay on that spot for up to 20sec roll right up to the top of the hip and then change sides.1-2x each side is recommended.
Piriformis: The piriformis is a deep external hip rotator that can become very tight if the individual does a lot of running, cycling and or has weak glutes. A tight piriformis is a very common source of low back pain.
Description:. Start by sitting on the roller with the opposite leg on top of the knee, move around slowly until you find the right spot and hold for 30sec then swap sides. 1-2x each side is recommended.
Lumbar spine: People with very tight hamstrings often will have a lack of lumbar curve due to weak lumbar muscles.
Description:. Start with the roller right at the junction where the hips meet the low back, bring the knees up and relax allowing the spine to round over the foam roller. Hold for 2-3min relax and breathe normally.
Thoracic spine: The thoracic spine is responsible for around 75% of our available range of trunk rotation so when the thoracic spine becomes restricted or locked up, often an over compensation of rotation occurs in the lumbar spine and pelvis – both of which don’t like a lot of rotation this can lead to low back pain and hip dysfunction.
Description: Start at the top of the thoracic spine just below the shoulder blades cup the neck in your hands and start with a breath in as you flex the the spine on the roller, then exhale as you extend as far as your spine will allow. As you repeat the process move an inch down the spine until you have reached the bottom of the rib cage and repeat several times.
Posterior shoulder: Often when shoulder pain is present large adhesions behind the shoulder will create a restriction in range of motion this will alter joint mechanics and often lead to pain and inflammation.
Description: Place the foam roller under the armpit area and roll back and forth until you find a bad spot then hold for 30-40sec and swap sides. It pays to do both sides twice because you will find new spots each time you do it.
Conclusion: Just taking 15-20min a couple of times a week will resolve a lot of the niggles and tension that may be present in your body, this allows you…
- Much greater ranges of motion which recruits more motor units
- Less risk of injury through overloading around joints.
- Better energy flow around the body and much faster removal of waste products from muscles.
This is one of the most basic yet neglected things you can do in the gym which will only improve how your body feels and how your body functions. So don’t wait for an injury start using the foam roller today. If you’ve got any injuries or back problems it may be worth investing in some 1 on 1 coaching sessions to get a specific program & learn correct trigger pointing techniques.
