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Introduction to foam rolling
- 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