The Almightly Foam Roller

Every time we bear any weight on a muscle it contracts to support that weight. Any time we move a body part, the muscle must contract to move the weight of part. If we lift, push or pull an object many muscles contract to perform the task. After time the repetative contractions of our muscles build up scar tissue and adhesions. These issues can disrupt the function of the muscle causing tightness in certain areas, which limits range of motion (ROM). This tighness and lost ROM can create too much pull in on certain joints which can cause joint disorders. Knee problems can result from tight IT bands, which is a band of connective tissue that runs down the outside of the leg from the hip to the knee. Hamstring or low back disorders could result from tight hip flexors.

So what can we do to combat this buildup of scar tissue? Enter, Foam roller.




A foam roller in simple terms is a deep tissue massage. The technical term for it is myofascial release, which is the releases of these adhesions and break up of scar tissue. A foam roller is a large foam cylinder ranging from 1-3ft long. Virtually any superficial muscle can be "rolled" with a little imagination. Some areas of high tension are the upper, mid and low back, glutes, hamstrings, calves, hip flexors, IT band, quadriceps, and pectoral muscles. To affectively break up scar tissue muscles should be rolled slowly and with as much pressure as can be tolerated.



One more tip is that if you need more precise tissue release, any small sports ball can be used like a tennisball, lacrosseball, baseball or softball to target very tight areas.

For more information on foam roll techniques visit http://thenewfit.net/.

To buy a foam roller visit http://www.power-systems.com/ or http://www.performbetter.com/.

Until tomorrow