Foam Rolling


Foam rolling and self myofascial release has been around for quite some time. The roots of using foam rollers for exercise related use was in physical therapy. Dr. Moshe Feldenkrais a physicist actually is credited with using them for exercise or therapeutic related activities. He actually started out with wooden rollers in his practice and in 1972 was introduced to foam rollers while in the U.S.

Personally, my first exposure to the roller was around 1993. My employer at the time sent me to a course on proper use of the device in therapeutic settings. This course was taught by some of the leaders in this area at the time. It was there that I learned the application and indication for using foam rollers. Indications for use of a foam roller for exercise or self myofacial release are:

1) decreased range of motion
2) decreased strength
3) decreased balance reaction
4) decreased coordination
5) decreased endurance due to pain or tension decrease proprioception
7) decreased flexibility in my fascial and scar tissue
8) decreased nervous system function
9) decreased neural flexibility.

Contraindications are:
1) increased pain after use
2) dizzinessnausea
3) ringing in ears
4) extreme fear of use for fear of falling
5) use of roller with out proper instruction
6) do not use directly on inflamed joints
7) do not use if your currently taking prescription blood thinners
8) do not use without Doctor approval if you have a connective tissue disorder (i.e. Lupus, etc.)

Use recommended as: 20-60 sec in sore areas of muscle in area released. Once you apply pressure to a tight muscle or trigger point keep the pressure on until the pain reduces or your time is up! If your pain has no reduction, contact me, your therapist or doctor. Check out the following using a foam roller or firm medicine ball:

Glutepirformis
Glutepirformis

Quadriceps
Quadriceps

ITB
ITB

TFL<
TFL

GastrocSoleus
GastrocSoleus

Peroneals
Peroneals

Glute2
Glute2

Adductors
Adductors

Pectoralis Stretch
Pectoralis Stretch

3D TFL
3D TFL

3D Hip Flexor
3D Hip Flexor

3D Glute
3D Glute
 

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