Introduction to foam rolling


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Introduction to foam rolling

  1. 1. Introduction to Foam RollingAshlee Esplen, PTA, MS, LMTAnchor Continuing Education
  2. 2. Course Descriptions• This course of instruction is designed to preparethe learner with indications/benefits, precautions,contraindications for foam rolling. Supplementalvideos provide the learner the opportunity todevelop hands on treatment skills. Thetreatment skills learned will assists in developingpatient/client treatment regimens and homeexercise program for various musculoskeletalconditions.
  3. 3. Course Content Outline• Introduction to foam rolling– 10 minutes• Overview of trigger point and purpose of foam rolling– 15 minutes
  4. 4. Course Content Outline• Identify the indications/benefits, precautions, andcontraindications– 15 minutes• Identify principles and key points for foam rolling– 15 minutes
  5. 5. Course Content Outline• Application of foam rolling treatment videos andpractice– 35 minutes• Compare and contrast foam rolling versusmassage techniques– 10 minutes• Participant assessment quiz and courseevaluation– 20minutes
  6. 6. Course Content Outline• The time for the course is establishedthrough viewing of 51 PowerPoint slides,complementing videos, participantcompletion of assessment quiz, andcourse evaluation.
  7. 7. Course Objectives• Describe the characteristics andindications of foam roller• Identify benefits/indications, precautions,and contraindications• Understand how foam rolling is used fortreatment• Develop hands-on treatment skills• Safely utilize foam rolling for variousmusculoskeletal conditions
  8. 8. Overview of Presentation• Definitions– Foam roller– Trigger Point• Purpose of the foamroller• How It works• Benefits• Key Benefits of foamrolling• How to use the foamroller• Precautions andcontraindications
  9. 9. Overview of Presentation• What to foam roll• Video of foam rolling• When to foam roll• Client Example• Where to purchase afoam roller• Alternative equipment• Home Exercise Program(HEP) Instruction• References• Quiz
  10. 10. Definition• A foam roller is a long cylinder made of hard-celled foam that is usually three feet long and sixinches in diameter.– It is more dense and larger in diameter than apool noodle.
  11. 11. Definition/Overview• It is placed between your body and thefloor or a firm surface (example: wall)• Your body weight is used to providepressure on the foam roller (example:lying or sitting)• Acts as a massaging tool
  12. 12. Trigger Point; BackgroundInformation• Trigger Points (TP) are sore spots that formwithin muscles or tendons. A trigger point will besore to the touch and may feel like a knot in yourmuscle.• TP prevent the muscles from elongating to itsfull length. Releasing tension from your triggerpoints will:– Relieve the soreness– Allow your muscles to stretch more effectively as well
  13. 13. Trigger Point Analogy• If you tie a knot in a rubber band and pullboth ends of the rubber band, the knot willonly get tighter – the same applies withyour muscles.
  14. 14. Trigger Point• When you use your foam roller tomassage a trigger point in your muscle,signals are sent to your brain to beginreleasing the knot.
  15. 15. Trigger Points• By rolling over trigger points with your bodyweight you squeeze the muscles and elongatethe local muscle fibers. This elongation providesa local stretch that stimulates stretch receptorsin the area; the golgi tendon organs. Stretchingthese receptors can result in a physiologicaleffect called autogenic inhibition which producesa relaxation in the muscles.
  16. 16. Purpose of Foam Rolling• Is a type of self massage called self-myofascialrelease (SMR)• Rolling your muscles along the foam roller helpbreak up adhesions and scar tissue that form onyour muscles after repetitive use– Similar to a massage• Provides relief and benefits just as staticstretching
  17. 17. Purpose of Foam Rolling• Stretches muscles and tendons– Dynamic stretch• Breaks up soft tissue adhesions and scartissues
  18. 18. How it Works• Superficial fascia is a soft connectivetissue located just below the skin.• It wraps and connects the muscles,bones, nerves and blood vessels.• Together, muscle and fascia make upwhat is called the myofascia system.
  19. 19. How it Works• Underlying muscle tissue can becomestuck together causing adhesion.• Adhesions results in restricted musclemovement which leads to pain, sorenessand reduced range of motion.
  20. 20. How it Works as a MyofascialStretch• Myofascial release (MFR) is a body worktechnique in which a practitioner uses gentle,sustained pressure on the soft tissues whileapplying traction to the fascia.• MFR results in softening and lengthening offascia and breaking down scar tissue oradhesions between skin, muscles, and bones.
  21. 21. Stretching and Foam Rolling• Stretching a muscle will increase thelength of it while foam rolling willessentially improve the tone of the muscle.
  22. 22. Benefits of Foam Rolling• Address Muscle Imbalances• Increase Range of Motion• Increase long term flexibility• Decrease Muscle Soreness• Decrease pain• Increased Neuromuscular Efficiency• Maintain Normal Muscle Length• Injury prevention
  23. 23. Precautions and Contraindications• Directly over bony prominences such asthe patella• Over an acute injury• Over an area with inflammation• Never roll till bruising is caused
  24. 24. Precautions and Contraindications• One should be better after rolling notworse• Ability to transfer from floor ↔ standindependently
  25. 25. Who can Benefit from FoamRolling?• Athletes• Non-athletes• Anyone with:– Tight muscles– Muscle knots– Sore muscles– Chronic pain– Trigger points• Reduce and/orPrevent injuries• Physical therapyclients– HEP• Same benefits assports massage andMFR
  26. 26. Key Points to Foam Rolling• Roll proximal to distal along the muscle usinglong, slow strokes ≈ 10 → 12 times• You can shorten your stroke by working the tophalf first, and after it has loosened up, move onto the bottom half• Spend extra time directly over the knot or triggerpoint itself, 30 → 60 seconds• Roll the injured area 2 → 3 times a day
  27. 27. Key Points to Foam Rolling• Lie or sit on foam roller• Roll up and down the muscle– Gliding strokes• Pause over tender areas and allow for arelease
  28. 28. Key Points to Foam Rolling• For prevention of injuries, 2 → 3 times aweek is recommended• Look at your alignment by foam rolling infront of a mirror
  29. 29. Muscles that can Benefit fromFoam Rolling• TFL/IT-Band• Hamstrings• Hip Adductors• Quadriceps• Gastroc/Soleus• Glutes/Piriformis• Posterior Deltoid/RTC
  30. 30. Viewing Videos• Volume is not needed to view the videos
  31. 31. Muscles that can Benefit fromFoam Rolling• Mid Back/Pec Stretching• Mid back• Mid & Upper Back.Abdominalstrengthening• Lower back
  32. 32. TFL/IT-BandClick next to see the video.
  33. 33. HamstringsClick next to see the video.
  34. 34. Hip AdductorsClick next to see the video.
  35. 35. QuadricepsClick next to see the video.
  36. 36. Gastroc/SoleusClick next to see the video.
  37. 37. Glutes/PiriformisClick next to see the video.
  38. 38. Posterior Deltoid/RTCClick next to see the video.
  39. 39. Mid Back/Pec StretchingClick next to see the video.
  40. 40. Mid BackClick next to see the video.
  41. 41. Mid & Upper/AbdominalStrengtheningClick next to see the video.
  42. 42. Low BackClick next to see the video.
  43. 43. When to Foam Roll• Before a Workout– Decreases muscle density– Improves warm up• After a Workout– Decrease soreness– Stretching of connective tissue
  44. 44. After Foam Rolling• Stretching• Apply to sore areas:– Ice– Ice massage– Topical analgesics• Biofreeze, Kool-It, Sombra, Toast
  45. 45. Client Example: Hamstrings• Sit on the foam roller with your legsextended and roll from your ischialtuberosity to just above the knee usinglong gliding strokes (10 → 12).• Can roll upper ½ of muscle then lower ½of muscle• For use over tender areas stop and pulseback and forth, then roll over the entiremuscle.
  46. 46. Client Example: Hamstrings• Roll up to 1 → 2 mins• Stretch hamstrings:– Hold 30 secs → 60sec– Repeat 3 → 5 times
  47. 47. Where to Purchase• OPTP– (888) 819-0121––
  48. 48. Where Can Clients Purchase• Sporting good stores– Varity of lengths– Varity of firmness• Department chain stores– Smaller length– 1 type of firmness• Online
  49. 49. Alternatives to Foam Roller• Place a small pool noodle inside a largerpool noodle– Not as aggressive as using the foam roller– May not be firm enough• Tennis ball• Tennis ball within pool noodle• Rolling pin
  50. 50. HEP• Encourages your clients to purchase afoam roller• Issue a daily foam roller HEP inconjunction with their PT appointments
  51. 51. Comparison & ContrastTP▪Need a practitioner▪Can address triggerpoints by using a foamrollerMFR▪Need a practitioner toapply▪$$Massage▪Need a practitioner▪$$Foam roller▪ Can perform withoutassistance▪Inexpensive▪Can perform at home
  52. 52. References••••