Foam Rolling My Muscles

Foam Rolling My Muscles

“Why in the world would I want to roll around all over the ground over top this piece of foam?  That has got to be the dumbest thing I have ever heard”.

Does that sound familiar to anyone?

Whenever I  recommend to someone that they need to begin to use the foam roller, I generally get all sorts of funny looks and comments about how a piece of foam couldn’t possibly help them.

If you will bear with me for just 1 or 2 paragraphs I am going to give you a quick anatomy lesson.  Over top of our muscles sits a layer of fascia.  Fascia is made up of a very strong connective tissue, its jobs are to surround, protect and offer some support to the muscle.  The fascia also helps to divide the muscle keeping it separate from other muscles.

Over time through injury, overuse, neglect, inactivity and faulty movement patterns the fascia can become tight, knotted or actual adhesions can form.  All 3 things will cause what we call a trigger point or knot.  A very painful spot in the muscle that can usually be pinpointed with a thumb.

If the trigger points become severe enough typically a visit to the doctor will ensue.  Unfortunately, no amount of medicine or the typical trauma care given at the doctor’s office will cure this particular problem which leaves most people very frustrated when they leave the doctor.

Usually the first treatment you will be given is to go home and stretch the tight knotted muscle. 

So let’s break this treatment down.  First of all we have learned it is not the muscle that is tight it is the fascia.  Second, go and perform this little experiment for me.  Take a piece of rope or an old worn out t-shirt rolled up and place a knot right in the middle of it.  Now grab both ends and stretch the heck out of it.  Finally take a look at the knot is it tighter or is it looser?

If you performed the experiment correctly the knot will be tighter.  Translate this information over to the fascia, if I am stretching a tight and knotted spot am I helping or making it worse?  Obviously you are making the problem worse.

The Solution – the foam roller and changing the density of the knotted area before you stretch allowing you to break up the knot as opposed to making it tighter.

Many people complain that rolling over the knotted area is very painful, yes that can happen but, what you will notice the more you roll is the pain will begin to diminish.

Check out this page if you are in need of a good foam roller.  Later in the week I will share a few of my favorite exercises on the roller.

Stay Motivated,

Karen 

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