Foam rolling
Encyclopedia
Foam rolling is a self-myofascial release
(SMR) technique that is used by athletes and physical therapists to inhibit overactive muscles. This form of stretching utilizes the concept of autogenic inhibition to improve soft tissue extensibility, thus relaxing the muscle and allowing the activation of the antagonist muscle.
This technique can be effective for many muscles, including: gastrocnemius, latissimus dorsi, piriformis, adductors, quadriceps, hamstrings, hip flexors
, thoracic spine (trapezius and rhomboids
), and TFL.
A common misconception is to use this technique for the iliotibial band. The iliotibial band is not a muscle but rather a fibrous reinforcement of the fascia lata. Presently, due to the recent rise of foam rollers, there is a lack of research completed on the effects of foam rollers.
It is accomplished by rolling the foam roller under each muscle group until a tender area is found, and maintaining pressure on the tender area for 30–60 seconds.
A variety of foam roll densities also exist. People who are new to foam rolling, or those who have particularly tight muscles or severe trigger points should start with a softer foam roll. Often the color can help to distinguish the density. White ones are typically softer, while blue ones tend to be harder.
Foam Rollers can also be used for stability exercises by using the roller as a platform for squats, press ups and other exercises that require core strength.
Myofascial Release
The myofascial release approach is a form of soft tissue therapy used to treat somatic dysfunction and resulting pain and restriction of motion. It is a treatment described by Andrew Taylor Still, founder of osteopathy/osteopathic medicine, and his early students, which uses continual palpatory...
(SMR) technique that is used by athletes and physical therapists to inhibit overactive muscles. This form of stretching utilizes the concept of autogenic inhibition to improve soft tissue extensibility, thus relaxing the muscle and allowing the activation of the antagonist muscle.
This technique can be effective for many muscles, including: gastrocnemius, latissimus dorsi, piriformis, adductors, quadriceps, hamstrings, hip flexors
Hip flexors
In human anatomy, the hip flexors are a group of skeletal muscles that act to flex the femur onto the lumbo-pelvic complex, i.e., pull the knee upward....
, thoracic spine (trapezius and rhomboids
Rhomboids
Rhomboids can refer to:* Rhomboid muscles** Rhomboid major muscle** Rhomboid minor muscle...
), and TFL.
A common misconception is to use this technique for the iliotibial band. The iliotibial band is not a muscle but rather a fibrous reinforcement of the fascia lata. Presently, due to the recent rise of foam rollers, there is a lack of research completed on the effects of foam rollers.
It is accomplished by rolling the foam roller under each muscle group until a tender area is found, and maintaining pressure on the tender area for 30–60 seconds.
Equipment
The equipment that is used for foam rolling usually consists of a foam cylinder of various sizes; commonly 12 inches long, 6 inches in diameter. However, longer foam rolls up to 36 inches in length are produced for rolling over certain muscles in the back.A variety of foam roll densities also exist. People who are new to foam rolling, or those who have particularly tight muscles or severe trigger points should start with a softer foam roll. Often the color can help to distinguish the density. White ones are typically softer, while blue ones tend to be harder.
Foam Rollers can also be used for stability exercises by using the roller as a platform for squats, press ups and other exercises that require core strength.