Foam Rolling

Most of you know that we are firm believers in the benefits of massage.  We have posted on the subject in the past and we both schedule regular massage.  While we do recognize that many people consider massage a treat, or indulgence, we believe it is a vital component to maintaining our bodies. However, we also recognize that for most of us, the cost in terms of dollars and time will probably prohibit us from getting regular massage.

So what is the next best thing?  Foam rolling.  Foam rolling is actually a form of self myofascial release (SMR), or self massage.  The benefits of foam rolling have to do with the mobility of the fascia.  Fascia is a fibrous layer of connective tissue that surrounds the muscles in our body.  Without proper mobility, fibers of the fascia can bind to muscle and nerves, interfering with normal motion and causing pain.

If we take the time to do anything to attempt to release muscle tension and improve mobility in our bodies, we often resort to stretching.  Our Warriors already know that "static" is a dirty word in our vocabulary when it comes before stretching.  We promote active isolated stretching and have experienced great results with it in ourselves and with our clients.  But is there a way to benefit even more from our stretching?

A recent study published in the Journal of Sport Rehabilitation in January of 2014 measured the effect of foam rolling prior to stretching.  The authors found an increase in hip range of motion after rolling on the hamstring and then stretching, compared to stretching alone.  They believe the increase in mobility can be attributed to the increased blood flow and intramuscular temperature that result from foam rolling.

Our bodies are not static either.  There's that dirty word again.  Whether through movement, or inactivity, we are placing stress on our bodies.  At the same time, fascia is continually being created and laid down throughout our body.  Of course we like to believe that most of the stresses we are placing on our bodies are good stresses such as metabolic training, TRX training, running, biking, hiking, etc.  But the reality is that we are also stressing our bodies by sitting at the computer or carrying a heavy bag over our shoulder, and without proper movement, the fibers of the newly formed fascia will not form in the correct pattern which can create pain and inhibit movement.  SMR will help break up scar tissue and release trigger points allowing for normal function and motion.  Tissue mobility is especially important after an injury because new layers of fascia are laid down as scar tissue.  If this tissue is not broken up, mobilized and properly aligned, it can predispose us to future injuries.

Regular SMR is also believed to improve athletic performance.  Our muscles function sort of like springs, and the more flexible our muscles are within a normal range of motion, the more power they can produce.  The more stretch a muscle can safely attain, the more stored energy it has, and therefore, the more force it can generate.  Of course SMR is only one piece of the puzzle and must be combined with proper strengthening, stretching and training to achieve optimal results.

To realize real benefits from SMR it should be done at least three times per week, but may be done daily.  Make sure that you are rolling the full length of the muscle, but stopping short of rolling onto your joints.  For example, if you  are rolling your hamstrings as in the illustration below, you will roll from your hip to your knee.  Breath throughout the rolling and avoid holding your breath as you work through those tender spots.  As you become regular with foam rolling and start to release the tension from the muscle and break up the scar tissue, future foam rolling with be less intense.