1. Introduction to Foam Rolling
Ashlee Esplen, PTA, MS, LMT
Anchor Continuing Education
2. Course Descriptions
• This course of instruction is designed to prepare
the learner with indications/benefits, precautions,
contraindications for foam rolling. Supplemental
videos provide the learner the opportunity to
develop hands on treatment skills. The
treatment skills learned will assists in developing
patient/client treatment regimens and home
exercise program for various musculoskeletal
conditions.
3. Course Content Outline
• Introduction to foam rolling
– 10 minutes
• Overview of trigger point and purpose of foam rolling
– 15 minutes
4. Course Content Outline
• Identify the indications/benefits, precautions, and
contraindications
– 15 minutes
• Identify principles and key points for foam rolling
– 15 minutes
5. Course Content Outline
• Application of foam rolling treatment videos and
practice
– 35 minutes
• Compare and contrast foam rolling versus
massage techniques
– 10 minutes
• Participant assessment quiz and course
evaluation
– 20minutes
6. Course Content Outline
• The time for the course is established
through viewing of 51 PowerPoint slides,
complementing videos, participant
completion of assessment quiz, and
course evaluation.
7. Course Objectives
• Describe the characteristics and
indications of foam roller
• Identify benefits/indications, precautions,
and contraindications
• Understand how foam rolling is used for
treatment
• Develop hands-on treatment skills
• Safely utilize foam rolling for various
musculoskeletal conditions
8. Overview of Presentation
• Definitions
– Foam roller
– Trigger Point
• Purpose of the foam
roller
• How It works
• Benefits
• Key Benefits of foam
rolling
• How to use the foam
roller
• Precautions and
contraindications
9. Overview of Presentation
• What to foam roll
• Video of foam rolling
• When to foam roll
• Client Example
• Where to purchase a
foam roller
• Alternative equipment
• Home Exercise Program
(HEP) Instruction
• References
• Quiz
10. Definition
• A foam roller is a long cylinder made of hard-
celled foam that is usually three feet long and six
inches in diameter.
– It is more dense and larger in diameter than a
pool noodle.
11. Definition/Overview
• It is placed between your body and the
floor or a firm surface (example: wall)
• Your body weight is used to provide
pressure on the foam roller (example:
lying or sitting)
• Acts as a massaging tool
12. Trigger Point; Background
Information
• Trigger Points (TP) are sore spots that form
within muscles or tendons. A trigger point will be
sore to the touch and may feel like a knot in your
muscle.
• TP prevent the muscles from elongating to its
full length. Releasing tension from your trigger
points will:
– Relieve the soreness
– Allow your muscles to stretch more effectively as well
13. Trigger Point Analogy
• If you tie a knot in a rubber band and pull
both ends of the rubber band, the knot will
only get tighter – the same applies with
your muscles.
14. Trigger Point
• When you use your foam roller to
massage a trigger point in your muscle,
signals are sent to your brain to begin
releasing the knot.
15. Trigger Points
• By rolling over trigger points with your body
weight you squeeze the muscles and elongate
the local muscle fibers. This elongation provides
a local stretch that stimulates stretch receptors
in the area; the golgi tendon organs. Stretching
these receptors can result in a physiological
effect called autogenic inhibition which produces
a relaxation in the muscles.
16. Purpose of Foam Rolling
• Is a type of self massage called self-myofascial
release (SMR)
• Rolling your muscles along the foam roller help
break up adhesions and scar tissue that form on
your muscles after repetitive use
– Similar to a massage
• Provides relief and benefits just as static
stretching
17. Purpose of Foam Rolling
• Stretches muscles and tendons
– Dynamic stretch
• Breaks up soft tissue adhesions and scar
tissues
18. How it Works
• Superficial fascia is a soft connective
tissue located just below the skin.
• It wraps and connects the muscles,
bones, nerves and blood vessels.
• Together, muscle and fascia make up
what is called the myofascia system.
19. How it Works
• Underlying muscle tissue can become
stuck together causing adhesion.
• Adhesions results in restricted muscle
movement which leads to pain, soreness
and reduced range of motion.
20. How it Works as a Myofascial
Stretch
• Myofascial release (MFR) is a body work
technique in which a practitioner uses gentle,
sustained pressure on the soft tissues while
applying traction to the fascia.
• MFR results in softening and lengthening of
fascia and breaking down scar tissue or
adhesions between skin, muscles, and bones.
21. Stretching and Foam Rolling
• Stretching a muscle will increase the
length of it while foam rolling will
essentially improve the tone of the muscle.
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. Precautions and Contraindications
• Directly over bony prominences such as
the patella
• Over an acute injury
• Over an area with inflammation
• Never roll till bruising is caused
25. Who can Benefit from Foam
Rolling?
• Athletes
• Non-athletes
• Anyone with:
– Tight muscles
– Muscle knots
– Sore muscles
– Chronic pain
– Trigger points
• Reduce and/or
Prevent injuries
• Physical therapy
clients
– HEP
• Same benefits as
sports massage and
MFR
26. Key Points to Foam Rolling
• Roll proximal to distal along the muscle using
long, slow strokes ≈ 10 → 12 times
• You can shorten your stroke by working the top
half first, and after it has loosened up, move on
to the bottom half
• Spend extra time directly over the knot or trigger
point itself, 30 → 60 seconds
• Roll the injured area 2 → 3 times a day
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 a
release
28. Key Points to Foam Rolling
• For prevention of injuries, 2 → 3 times a
week is recommended
• Look at your alignment by foam rolling in
front of a mirror
29. Muscles that can Benefit from
Foam Rolling
• TFL/IT-Band
• Hamstrings
• Hip Adductors
• Quadriceps
• Gastroc/Soleus
• Glutes/Piriformis
• Posterior Deltoid/RTC
43. When to Foam Roll
• Before a Workout
– Decreases muscle density
– Improves warm up
• After a Workout
– Decrease soreness
– Stretching of connective tissue
44. After Foam Rolling
• Stretching
• Apply to sore areas:
– Ice
– Ice massage
– Topical analgesics
• Biofreeze, Kool-It, Sombra, Toast
45. Client Example: Hamstrings
• Sit on the foam roller with your legs
extended and roll from your ischial
tuberosity to just above the knee using
long gliding strokes (10 → 12).
• Can roll upper ½ of muscle then lower ½
of muscle
• For use over tender areas stop and pulse
back and forth, then roll over the entire
muscle.
46. Client Example: Hamstrings
• Roll up to 1 → 2 mins
• Stretch hamstrings:
– Hold 30 secs → 60sec
– Repeat 3 → 5 times
47. Where to Purchase
• OPTP
– (888) 819-0121
– http://www.optp.com
– http://www.optp.com/search.aspx?
keyword=foam+rollers
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. Alternatives to Foam Roller
• Place a small pool noodle inside a larger
pool noodle
– Not as aggressive as using the foam roller
– May not be firm enough
• Tennis ball
• Tennis ball within pool noodle
• Rolling pin
50. HEP
• Encourages your clients to purchase a
foam roller
• Issue a daily foam roller HEP in
conjunction with their PT appointments
51. Comparison & Contrast
TP
▪Need a practitioner
▪Can address trigger
points by using a foam
roller
MFR
▪Need a practitioner to
apply
▪$$
Massage
▪Need a practitioner
▪$$
Foam roller
▪ Can perform without
assistance
▪Inexpensive
▪Can perform at home