Have you ever looked around our rooms in the clinic and wondered what all those therapuetic aids are? During your consultation have we talked about these aids as being one way to help better manage your muscular and postural tension at home? Sometimes it can be overwhelming with the amount of aids on the market today. We think a really good place to start is with a foam roller. The following simple exercises are a great introduction into the world of muscular release with the foam roller. Regular use of the roller can potentially provide great benefits such as:
• Reduce soreness/inflammation that occurs during the muscle repair process
• Can aid in muscle repair recovery
• Possibly help injury prevention by maintaining muscle length and remedying tension and tightness
• Is thought to help increase blood flow and elasticity of muscle tissue, joints, and fascia resulting in less discomfort and better flexibility and joint movement.
Below is a link to a few simple exercises that you can incorporate into your routine to help your body stay well and utilise the foam roller effectively.
https://www.healthline.com/health/fitness-exercise/foam-rolling-how-to
References:
• Freiwald, J., Baumgart, C., Kühnemann, M., and Hoppe, M. W. (2016). Foam-rolling in sport and therapy – potential benefits and risks: part 1 – definitions, anatomy, physiology, and biomechanics. Sport. Orthop. Traumatol. 32, 258–266. doi: 10.1016/j.orthtr.2016.07.001
• https://www.healthline.com/health/fitness-exercise/foam-rolling-how-to
• Phillips, J., Diggin, D., King, D. L., and Sforzo, G. A. (2018). Effect of varying self-myofascial release duration on subsequent athletic performance. J. Strength Cond. Res. doi: 10.1519/JSC.0000000000002751. [Epub ahead of print].
