Foam Rolling for improving tissue qualityfor improving tissue quality

Mark J Pitcher DC, MScchiropractor, exercise physiologist

www.markjpitcher.com

www.facebook.com/myvimg

www.vailhealth.com

If you have ever experienced:

in your muscles, then you can in your muscles, then you can appreciate the need and potential appreciate the need and potential benefit of massage and soft tissue benefit of massage and soft tissue work. work.

Sorenes

sadhesions

Knots

Trigger Points

But….But….

…We can’t get massage or active release technique®

after every race or workout.

We CAN foam roll.

Foam rollers come in many shapes, sizes and densities.

And cost approximately

$20-$30

Perform Better sells them. Click banner below to order one

Foam rolling Foam rolling involves using your involves using your bodyweight on the bodyweight on the roller to roll over roller to roll over trigger pointstrigger points or or adhesionsadhesions in the in the muscles.muscles.

What regions and What regions and muscles you choose muscles you choose

to work or somewhat to work or somewhat depends on your depends on your

particular particular sportsport or or activity.activity.

There There AREARE a a few few key moveskey moves that that probably almost probably almost EVERYONEEVERYONE should should do.do.

Thoracic spine Thoracic spine mobilizationmobilization

(the middle back)(the middle back)

Yes. You are on your laptop too much

11

Thoracic spine Thoracic spine mobilizationmobilization

Thoracic spine Thoracic spine mobilizationmobilization

22

GlutesGlutes

Glutes Glutes GlutesGlutes

11

Glutes Glutes GlutesGlutes

22

Piriformis and Piriformis and external hip rotatorsexternal hip rotators

(part of the glutes)(part of the glutes)

Piriformis and external hip rotators Piriformis and external hip rotators

11

Glutes/PiriformisGlutes/PiriformisPiriformis and external hip rotators Piriformis and external hip rotators

22

Hamstrings Hamstrings (back of the legs)(back of the legs)

HamstringsHamstrings

11

HamstringsHamstrings

22

Gastrocnemius, Gastrocnemius, SoleusSoleus

Posterior Tibilais Posterior Tibilais (calves)(calves)

You use them all the time. They are underappreciated.

CalvesCalves

11

CalvesCalves

22

Crossing one leg over Crossing one leg over the other will increase the other will increase the pressure for any the pressure for any leg roller exerciseleg roller exercise

AdductorsAdductors(groin / inside of leg)(groin / inside of leg)

Almost never… EVER addressed

AdductorsAdductors

11

CalvesCalvesAdductorsAdductors

22

Ilio-tibial band Ilio-tibial band

(outside of leg)(outside of leg)

Very tender in most athletes, especially runners

IT bandIT band

11

IT bandIT band

22

You can also roll on:Posterior rotator cuff Latissimus DorsiTensor fascia lata Hamstrings QuadricpesIlio-tibial bandTibilais anteriorCalf muscles

Learn more about foam rolling at:

markjpitcher.com

Before workouts? After workouts?

Before AND after workouts?

Should we roll….

Before workouts?

Rolling before working out as part of a warm up can help

improve range of motion and tissue quality, setting the stage for

a more effective and efficient workout.

Should we roll….

Some say rolling before work is too relaxing for a warm up and

interferes with getting the nervous system prepped for

vigorous activity.

Should we roll….

Before workouts?

Before workouts?

I agree…but many gym goers come straight from work and

hectic days. I like the mental buffer a few quiet minutes of foam rolling can

provide.

…THEN go do your movement prep and dynamic warm up

Should we roll….

Mark J Pitcher DC, MScchiropractor, exercise physiologist www.markjpitcher.com

www.facebook.com/myvimg

www.vailhealth.com