How To Foam Roll
Foam rolling not only releases soft tissue, but it can also break down soft tissue adhesion’s and scar tissue. A foam roller can be used with your own body weight to perform a self-massage to release and break up trigger points and soothe tight fascia while increasing blood flow and circulation to the soft tissues. Although the exact mechanisms in how it does this are not clear, nearly all who use it experience and report a ‘release’ type sensation.
What it works on:
The superficial fascia is a soft connective tissue located just below the skin. It wraps and connects the muscles, bones, nerves and blood vessels of the body. Together, muscle and fascia make up what is called the myofascial system. For various reasons including disuse, not enough stretching, or injuries, the fascia and the underlying muscle tissue can become stuck together. This is called an adhesion and it results in restricted muscle movement. It also causes pain, soreness and reduced flexibility or range of motion.Releasing this adhesion is done through a body work technique called Myofascial Release, where a physio uses gentle, sustained pressure on the soft tissues while applying traction to the fascia. This technique results in softening and lengthening (release) of the fascia and breaking down scar tissue or adhesions between skin, muscles and bones.
Myofascial release has also been shown to relieve various muscle and joint pains such as IT band syndrome and shin splints as well as improving flexibility and range of motion.
With a bit of experimentation, this same release can be achieved through the use of foam rollers.
Here at Physio Performance Drogheda, Mick will be able to give you some hands-on instruction on how to use foam rollers for your particular injury and routine.