The objective when using foam roller is to increase the quality of your myofascial tissue (muscle and connective tissue). The foam roller helps to aid in breaking up trigger points and muscle adhesions. Foam rolling also promotes blood flow to the area being worked on. In simple terms, it is a way to do self message. This is great for athletes to help prevent injuries who do repeated motions throughout the week. For example, baseball pitchers can throw a lot during a typical practice week. The muscles in a pitchers shoulders and upper back have to work to decelerate their arm. Over time these muscles will begin to shorten and even trigger points or muscle adhesions may arise. It would be beneficial for pitchers to foam roll their posterior shoulder and upper back muscles to help promote adequate muscle length and function. I recommend all pitchers lay their arm pit on the foam roller and follow the directions listed below at least a couple times a week.
How to perform self myofascial release with the foam roller:
You would start by identifying an area of muscle tension, tightness, or sensitivity. Then you would lay on the foam roller so that particular muscle group is pressed against the foam. The key is to find the area of sensitivity and hold that spot for 10-30 seconds. After holding it, then you can roll back and forth in that area. Once you release the tissue, then it would be recommended to perform range of motion exercises (stretches). Repeat this on a daily basis until the muscle tightness or sensitivity begins to subside.
Be sure to email with any specific questions regarding myofascial release techniques.
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Foam rolling is great, BUT…after reading a lot of material about myofascial release and trigger point therapy, I’m not so sure about its ability to achieve the latter. Myofasical release is described as a gentle manipulation of fascia and other soft tissue, but trigger point release is the application of variable (increasing) focused pressure to specific target points that a foam roller cannot really do. The best and most inexpensive self applied TPR I have found is using a variety of balls…tennis balls, softballs, etc…and laying on them against a wall or on the floor.
Very true…I always recommend using different types of balls whether it is specifically myofascial release or trigger point therapy. Here is the following post I published – http://blog.matthank.com/2009/09/28/more-on-myofascial-release/
Very outstanding site.
The message here is super valuable.
I will refer it to my friends.
Cheers