Feeling Stiff? Roll It Out!!!!
Posted on Thu, Dec 29, 2011 @ 07:04 AM
Walk into any physical therapy clinic, health club or personal training studio and you will more than likely see someone rolling back and forth on a Styrofoam tube. What are they doing and how can something that looks so uncomfortable be beneficial?
Foam rolling is a way of self mobilizing connective tissue that encases all of our muscles. The connective tissue, or fascia, that encases the muscles is the white, sinewy tissue that you see when you look at a piece of meat. This fascia, consisting of the epimysium, perimysium, and endomysium, is a critical part of the musculoskeletal system that enables us to move efficiently.
The connective tissue helps to transfer energy through the body as the muscles contract, much like how a spring works. The muscles apply a force to the bones and fascia, which is then transferred through our arms and legs helping us to move. If we did not have this fascia, our muscles would have to work constantly as opposed to turning on and off, which would leave us exhausted with even the most simple of tasks.
What are the benefits of foam rolling? Foam rolling helps to maintain the elasticity of the fascia, which is lost most often as we age or after immobilization or injury. After exercising, foam rolling can help to promote tissue healing and decrease the severity of delayed onset muscle soreness (DOMS) by facilitating blood flow through the muscles. In cases of chronic inflammation (tendonitis, tendinosis, etc…) the inflammatory process causes scar tissue formation that decreases the elasticity of the fascia.
Why can some areas of the body that we foam roll be so much more painful than others? The muscle tissue and fascia both have nerve endings that send sensory input to the brain. Some of the more painful areas can be trigger points in the muscle tissue. The American Academy of Family Physicians defines trigger points as: discrete, focal, hyperirritable spots located in a taut band of skeletal muscle. They produce pain locally and in a referred pattern and often accompany chronic musculoskeletal disorders. The compression of the foam roller can help to decrease the sensitivity of the areas and relax some of the muscle fibers. As the connective tissue gains mobility and the muscle spasm decreases, range of motion and strength are often regained.
There are alternatives to the foam roller to address elasticity of the fascia in our bodies. “The Stick” is a hand tool which is effective on small localized areas and has been used by athletes for years.
There are also manual techniques such as Rolfing and myofascial release that skilled practitioners and clinicians can perform on patients to restore lost range of motion and function.
Adding foam rolling to your exercise routine can help to decrease the aches and pain that occur after performing the activities that you enjoy!
-- Kinne