Incorporating the Foam Roller
9:55 AM PST - 10/9/2009
by: Denise Carbone, CPT
A foam roller is a type of exercise that helps build flexibility, function, performance and reduce injury. These cylinder shaped foam tubes also are used in athletic and personal rehabilitation when a person has an injured various connective tissues within the body. The rollers, when used correctly help the body repair injured tissues. Foam rollers also used as a deep tissue massage. This type of exercise is called Self-Myofascial Release.
Some of the benefits of Self–Myofascial release are:
Correct muscle imbalances
Joint range of motion (ROM)
Extension of the muscles
Making the muscles more efficient
Maintain a normal functional muscle length
Relieve joint stress
Different Foam Roller Techniques are:
IT/TFL – (Upper part of the thigh to right about the knee)
Piriformis (Side of the hip)
Hamstring (Back of the thigh)
Quadriceps (Front of the thigh)
Adductor (Inner thigh)
Latissumus (Side Lat area)
Rhomboids (mid to upper back)
The rate of speed while performing each exercise is slow. It should be no fast then 1-2 mille seconds while rolling. When getting to a very sensitive area, stay on the area for 30 seconds. This allows the area to relax and slowly repair itself over time. Areas not to roll in would be the lower back, on the knee or behind the knee.
Choosing a foam roller density is very important. If the roller is too soft you will not get the benefits of the exercise. If it is too hard you maybe bruising areas that you are trying to correct. Using the foam roller 1-2 times a day you will be definite results and benefits with in a 4 week time.
The proper techniques can be best demonstrated by a qualify trainer or therapist. Best not to be tried with in instruction by a trained professional.