Introduction to foam rolling course content.

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

24. Precautions and Contraindications
• One should be better after rolling not
worse
• Ability to transfer from floor ↔ stand
independently

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

30. Viewing Videos
• Volume is not needed to view the videos

31. Muscles that can Benefit from
Foam Rolling
• Mid Back/Pec Stretching
• Mid back
• Mid & Upper Back.Abdominal
strengthening
• Lower back

32. TFL/IT-Band
Click next to see the video.

33. Hamstrings
Click next to see the video.

34. Hip Adductors
Click next to see the video.

35. Quadriceps
Click next to see the video.

36. Gastroc/Soleus
Click next to see the video.

37. Glutes/Piriformis
Click next to see the video.

38. Posterior Deltoid/RTC
Click next to see the video.

39. Mid Back/Pec Stretching
Click next to see the video.

40. Mid Back
Click next to see the video.

41. Mid & Upper/Abdominal
Strengthening
Click next to see the video.

42. Low Back
Click next to see the video.

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

52. References
• http://en.wikipedia.org/wiki/Foam_rolling
• http://www.performbetter.com/webapp/wcs
/stores/servlet/PBOnePieceView?
storeId=10151&catalogId=10751&languag
eId=-1&pagename=91
• http://www.strengthcoach.com/public/1303
.cfm
• http://www.runnersworld.com/injury-
treatment/almost-magical-foam-roller