Foam rolling is used very often as a form of self massage or self myofascial release, especially in the gym setting. I’m sure you’ve seen people in the gym foam rolling before or after their workout. You’ve probably wondered yourself if you’re foam rolling properly or what it’s really doing even though you know you feel pretty good after doing it for a few minutes! So, we’re going to talk about what the research says foam rolling helps!
Does foam rolling produce structural or neurological changes?? Foam rolling is a form of self myofascial release. Fascia can be thought of as the ‘sausage casing’ surrounding every muscle fiber and muscle in the body. There are a couple theories out there in terms of what foam rolling is really doing. For example, one theory suggests that due to various causes such as inflammation, injury, sedentary lifestyle, etc. the tissue (fascia) can lose its elasticity and form bands of taut tissue. Foam rolling/myofascial release can then help to separate these taut fibers and re-establish integrity of the tissue! Then, we have this theory that what we actually experience as that ‘releasing’ feeling as we foam roll is due to neurological changes of the muscle. What this means is that as we foam roll, it triggers these receptors in the muscles that talk to the brain and the brain in turn sends messages to the muscles to ‘relax’ or ‘loosen up.’ That gives us that releasing feeling that we get from foam rolling. Likely, it is a combination of both of these theories that give us that hurt so good feeling that foam rolling does and that gives us the benefits! So, what does foam rolling actually help?? There was a study that looked at the use of foam rolling for delayed onset muscle soreness (DOMS) and recovery of dynamic performance measures (i.e. sprint speed, power, and dynamic strength and endurance of muscles after exercise). The intensity of DOMS increases within the first 24 hours after exercises and peaks between 24-72 hours post-exercise. In the study, the participants performed squats for 10 sets of 10 reps to induce delayed onset muscle soreness. Following this DOMS protocol, the subjects performed foam rolling for 20 minutes immediately post-exercise and every 24 hours after. They found that this dosing of foam rolling post exercise may reduce muscle tenderness and decrements in multi-jointed movements due to DOMS. This study supported the finding that foam rolling after exercise is a good recovery modality for athletes as it is affordable, easy to perform, and time efficient that helps muscle recovery! How long should I foam roll?? In this particular study discussed above, subjects used the foam roller for 20 minutes total. For each muscle group, foam rolling was done for 45 seconds with 15 seconds rest on all the muscles in the lower body. Typically, I recommend 1-3 sets of 30 seconds per muscle group! Should I stretch too after I foam roll?? Foam rolling in combination with static stretching has been shown by numerous studies to have the greatest effects on immediate increases in range of motion. Much of the research says foam rolling in combination with static stretching after exercise has the best effects, even though the benefits are mostly short-term. Another study used the 10 x 10 squat protocol to induce DOMS and followed that up with 2, 60 second bouts of foam rolling on the front, back, inside, and outside of the thighs. The subjects then used the foam roller for 20 minutes immediately following exercise, then 24, 48, and 72 hours after. This study assessed their pain levels and found that foam rolling reduced pain levels at all times after exercise and improved their post-test vertical jump height, range of motion, and muscle activation compared to the control group! Why does foam rolling increase range of motion and attenuate decrements in muscle performance?? Much of the theory or reasoning behind these benefits are hypotheses. One hypothesis for increased range of motion are that these changes are due to increases in intramuscular blood flow, alterations in your stretch perception, and the foam roller mechanically mobilizing your fascia that surrounds all of your muscles back to a gel-like state. The hypothesis that foam rolling attenuates decrements in muscle performance may be due to increasing blood flow that enhances blood lactate removal, edema reduction, and oxygen delivery to the muscle. Check out these videos on my YouTube page for a couple of my favorite areas to foam roll after a leg workout :) Foam Rolling Calves: https://www.youtube.com/watch?v=-k6wA_pTCVE Foam Rolling Glutes (Figure 4 Position): https://www.youtube.com/watch?v=_DZPnf2P--Q Thoracic Extension Mobility with Foam Roller: https://www.youtube.com/watch?v=tcqiPYaYMQ4 Always consult a physical therapist prior to beginning an exercise or mobility program to ensure that the exercises are safe and effective for you! Email me with any questions @ [email protected]
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The sacroiliac joints (SIJ) connect the bones that make up the pelvis (the sacrum and ilium), below the lower back. The SI joints help connect the pelvis to the spine and legs and the SI joints help transfer loads. Pain in this region is very common and often presents itself as pain on either side of the pelvis at this joint, pain in the hip/buttocks muscles, and may also lead to pain radiating down the leg. The symptoms of SIJ pain can sometimes mimic the symptoms of low back pain. This pain can be very debilitating and can impact one’s quality of life. The three main causes of sacroiliac joint pain are:
Traumatic SIJ Pain Traumatic SIJ pain typically comes from a jolt to the sacroiliac joint. There are ligaments surrounding the sacroiliac joints and can be injured due to trauma, such as falling directly on the buttocks or stepping off a curb when you didn’t see it coming. This can then cause a sprain to the ligaments that connect the sacrum to the pelvis. The ligaments can then be inflamed and very painful. Biomechanical SIJ Pain Biomechanical SIJ pain typically occurs as a result of muscular imbalances, leg length differences, and pelvic muscle weakness can create misalignment within the pelvis. This can then lead to hypomobility (not enough mobility) or hypermobility (too much mobility). When you have an injury on one side of the pelvis, it can lead to tightness on one side. This can then cause some rotation at the pelvis due to an imbalance on one side, such as the muscles being tight on one side and loose or weak on the other side. This uneven pulling creates a muscular imbalance and can be extremely painful. These symptoms often limit how long we are able to stand, walk, or sit. Hormonal SIJ Pain Hormonal SIJ pain is typically what we see at the end of pregnancy and shortly after delivery. There is a hormone that is released, which makes the ligaments increase in laxity, thus they are looser than normal. This is necessary in pregnancy because it opens up the pelvis to allow women to deliver babies. However, this can make it very painful and difficult to stand or walk. How Can Physical Therapy Help?? In the early (acute) stages of an injury, it is beneficial to perform what I like to call ‘relative rest.’ Basically, this means refrain from excessive activity that irritates or makes your pain worse. Take it easy, focus on light walking for exercise. It can also be beneficial to ice in the initial stages to help calm down any inflammation in the region and to provide some temporary pain relief. Apply the cold for 15 minutes at a time and ensure there is something between the cold/ice and your skin to prevent damage to skin. Physical therapy can help as your physical therapist will perform a hands-on assessment and perform functional tests to determine the root cause of your pain in order to determine the appropriate treatment plan for you. This may include manual therapy treatment techniques (i.e. soft tissue mobilization, joint mobilization/manipulation, cupping) and therapeutic or corrective exercises. Below are a few links to various exercises that may help improve the stability surrounding your sacroiliac joints and alleviate your pain. Please consult your physician or physical therapist prior to trialing any of these exercises and stop performing if you experience any pain or discomfort.
If your pain/discomfort persists, please call 614-437-9002 or email: [email protected] to schedule an initial assessment with me : ) References
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AuthorKaitlin Hartley, PT, DPT Archives
January 2020
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