The Benefits of Foam Rolling
Posture is a necessary component in the success of any movement-based activity in daily living. Whether simply bending over to pick up a box from the floor or running a marathon, movement efficiency depends on postural quality (1, 2, and 3). According to the National Academy of Sports Medicine (NASM) poor posture during repetitive movements can generate dysfunction and inefficiencies within the muscles of the body (3). Musculoskeletal dysfunction is defined as any trauma to the tissues leads to inflammation (2, 3). Following inflammation, a series of internal events subsequently occurs beginning first with increased tension in the muscles often leading to muscle spasm. This is a protective mechanism against pain and further trauma. Spasms within the muscle can lead to the generation of knot-like structures within the soft tissue of the muscles in the area of dysfunction and trauma. These knots are also referred to as “trigger points” or “adhesions” (1, 2, and 3). Knots can decrease muscular elasticity, IE the stretchiness of the muscle, therein increasing tightness and ultimately making the muscle less efficient in daily motion. Additionally, the continuation of trauma-inducing motions can lead to altered movement patterns. During motion the musculoskeletal system will move along the path of least resistance, which is termed relative flexibility (3). However, with the presence of knots the body will produce motion in such a way that effectively avoids pain and discomfort. This can decrease the efficiency of movement within daily activity and physiologically decrease the ability of the muscles to contract optimally therein. According to NASM, self-myofascial release (SMR) also known as foam rolling, may be a useful tool in the prevention and treatment of movement-based soft tissue dysfunction. SMR can be used to release micro spasms within the muscle and break up the adhesive knots which follow them (1, 3). SMR can be used to alleviate the side effects of active or latent adhesive knots through applying external pressure onto the location where muscle tension is felt (3). This can gradually lead to the breakdown of adhesions by forcefully stimulating the receptors within the affected muscle. Breaking down adhesive knots within the muscle can help to correct dysfunction within the human movement system. Here is an example of three SMR exercises that can be done with a standard cylindrical foam roller (3): 1) The Calves: While seated, place one leg directly onto the foam roller at the top of the heel. Place the off-leg on top of the on-leg with the hands placed behind the body for support. Gradually begin pushing forward and backward so that the roller begins at the heel and moves upward to the base of the knee. Roll in a Y-Shape such that the stem…
