Foam Rolling Defined:
The process of eliminating trigger points found in muscle tissue by way of a 6 in in diameter roll of foam. This practice is carried out by applying pressure to sore muscles using one’s own bodyweight to roll back and forth on the foam roller. Once a tender spot is identified in the muscle, stop and hold on that point for a minimum of 30 seconds.
Now, you many be wondering if rolling around on a piece of foam is really doing anything for you. Let’s dig further into this concept to answer that question. The technical term for “foam rolling” is Self-Myofascial release. What does Myofascial mean? Myo = muscle and fascia = web of tissue that encases the muscle. In essence, you are giving yourself a deep tissue massage and releasing the tangled up web of tissue that encases the muscle. Over time, trigger points, tender spots, or knots, if you will, build up in the muscle fascia. These knots cause tightness in the muscle which decrease muscle extensibility thus disrupting your body’s normal movement patterns. In turn, these knots bring about unfavorable imbalances throughout the body as well as musculoskeletal pain. When executed properly, foam rolling relaxes the tight muscles you are targeting and returns the muscle fibers to their ideal arrangement.
The following are just a few of the many benefits foam rolling has to offer:
- Increased blood flow to recovering muscle tissue
- Injury prevention
- Inhibits overactive muscles so the underactive muscles may then be strengthened
- Relieves sore muscles
- Aids in eliminating waste products trapped in tight muscles
- Breaks up the knots that have formed in muscle tissue
- Increases range of motion
In conclusion, YES foam rolling is benefiting you. It is an inexpensive alternative to visiting a massage therapist and can be incorporated into your daily exercise routine. For more information on foam rolling, visit http://www.mountainpeakfitness.com/M.P.F./SMR.html for more detail on the topic and to see images and descriptions on proper foam roll technique.
Tags: Foam Rolling, Massage Therapy, Self-Myofascial release