foam rolling to improve tissue quality
DESCRIPTION
The foam roller is a versitile tool that can be used for stability or balance exercise, but also to improve tissue quality and density.TRANSCRIPT
Foam Rolling for improving tissue qualityfor improving tissue quality
Mark J Pitcher DC, MScchiropractor, exercise physiologist
www.markjpitcher.com
www.facebook.com/myvimg
www.vailhealth.com
If you have ever experienced:
in your muscles, then you can in your muscles, then you can appreciate the need and potential appreciate the need and potential benefit of massage and soft tissue benefit of massage and soft tissue work. work.
Sorenes
sadhesions
Knots
Trigger Points
But….But….
…We can’t get massage or active release technique®
after every race or workout.
We CAN foam roll.
Foam rollers come in many shapes, sizes and densities.
And cost approximately
$20-$30
Perform Better sells them. Click banner below to order one
Foam rolling Foam rolling involves using your involves using your bodyweight on the bodyweight on the roller to roll over roller to roll over trigger pointstrigger points or or adhesionsadhesions in the in the muscles.muscles.
What regions and What regions and muscles you choose muscles you choose
to work or somewhat to work or somewhat depends on your depends on your
particular particular sportsport or or activity.activity.
There There AREARE a a few few key moveskey moves that that probably almost probably almost EVERYONEEVERYONE should should do.do.
Thoracic spine Thoracic spine mobilizationmobilization
(the middle back)(the middle back)
Yes. You are on your laptop too much
11
Thoracic spine Thoracic spine mobilizationmobilization
Thoracic spine Thoracic spine mobilizationmobilization
22
GlutesGlutes
Glutes Glutes GlutesGlutes
11
Glutes Glutes GlutesGlutes
22
Piriformis and Piriformis and external hip rotatorsexternal hip rotators
(part of the glutes)(part of the glutes)
Piriformis and external hip rotators Piriformis and external hip rotators
11
Glutes/PiriformisGlutes/PiriformisPiriformis and external hip rotators Piriformis and external hip rotators
22
Hamstrings Hamstrings (back of the legs)(back of the legs)
HamstringsHamstrings
11
HamstringsHamstrings
22
Gastrocnemius, Gastrocnemius, SoleusSoleus
Posterior Tibilais Posterior Tibilais (calves)(calves)
You use them all the time. They are underappreciated.
CalvesCalves
11
CalvesCalves
22
Crossing one leg over Crossing one leg over the other will increase the other will increase the pressure for any the pressure for any leg roller exerciseleg roller exercise
AdductorsAdductors(groin / inside of leg)(groin / inside of leg)
Almost never… EVER addressed
AdductorsAdductors
11
CalvesCalvesAdductorsAdductors
22
Ilio-tibial band Ilio-tibial band
(outside of leg)(outside of leg)
Very tender in most athletes, especially runners
IT bandIT band
11
IT bandIT band
22
You can also roll on:Posterior rotator cuff Latissimus DorsiTensor fascia lata Hamstrings QuadricpesIlio-tibial bandTibilais anteriorCalf muscles
Learn more about foam rolling at:
markjpitcher.com
Before workouts? After workouts?
Before AND after workouts?
Should we roll….
Before workouts?
Rolling before working out as part of a warm up can help
improve range of motion and tissue quality, setting the stage for
a more effective and efficient workout.
Should we roll….
Some say rolling before work is too relaxing for a warm up and
interferes with getting the nervous system prepped for
vigorous activity.
Should we roll….
Before workouts?
Before workouts?
I agree…but many gym goers come straight from work and
hectic days. I like the mental buffer a few quiet minutes of foam rolling can
provide.
…THEN go do your movement prep and dynamic warm up
Should we roll….
Mark J Pitcher DC, MScchiropractor, exercise physiologist www.markjpitcher.com
www.facebook.com/myvimg
www.vailhealth.com