Foam Rolling Defined
The correct foam rolling technique relieves muscle tightness or pain due to exercise. Foam rolling can be considered a light form of muscle massage. A foam roller is used for this procedure. A form roller is a cylindrical tube of compressed foam that may vary in length and thickness. Foam rolling is used to help release your muscle knots also referred to as trigger points or Myofascial adhesions. The adhesion points or knots are inflexible tissue that causes muscles not to lengthen and fire properly. Common causes for developing inflexible tissue include muscle imbalance, overuse, and injuries.
Foam Rolling Technique
The correct foam rolling technique for relieving your muscle tightness or pain begins with identifying the muscle groups that will be rolled. You should use a systematic approach to rolling to avoid missing muscle groups. For example, begin with your lower body. This includes muscle groups in the glutes or butt, hips, inner and outer thighs, quadriceps, hamstrings, and calves. Then move to your upper body and roll the lats, upper and mid back.
The recommended process you should use is to roll back and forth on a muscle at a rate of one inch a second. When you hit a knot, often referred to as a hot spot, you should stay on it for 30 to 60 seconds and then release the pressure and continue rolling. There are things you should not do when foam rolling. Never roll on or behind a joint like a knee. Never roll the lower back to stay away from the kidneys or any other organs. Avoid rolling the spine. It can be dangerous.
Benefits and Contradictions of Foam Rolling
There are several benefits to foam rolling some of which are the correction of muscle imbalances, improved joint range of motion, improved neuromuscular efficiency, reduced muscle soreness, and reduced stress on the human movement system.
There are also contractions to foam rolling some of which include skin rashes, wounds, varicose veins, peripheral neuropathy, diabetic conditions, osteoporosis, the inflammatory phase of arthritis, and injury. Always consult your doctor before exercising for clearance.
Reference NASM.org Blogg Foam Rolling: Applying the techniques of Self Myofascial Release
