12/09/2015
FOAM ROLLING & MYOFASCIA
Fascia is a layer of strong connective tissue surrounding muscles, nerves and blood vessels binding some structures together and allowing others to slide over each other.
The layer of fascia surrounding muscles is known as myofascia. Like all fascia this should be a loose, flexible layer of tissue. However for many reasons; mainly disuse, poor flexibility, overloading or injury this tissue layer can become tight or restricted. Given its direct relationship with muscle this will result in reduced range of movement and performance of the muscular unit involved and perhaps some soreness of that area.
Physiotherapists use a variety of techniques to release facial restrictions including massage, mobilization, manipulations, dry needling or a stretching program which are important and very effective tools in the treatment of this dysfunction.
However, ‘self-release’ can also be performed using a foam roller which is often recommended for maintenance or pre-activity mobilization particularly for those individuals who exercise or compete regularly.
A Foam Roller is essentially a solid, hard, cylindrical shaped piece of foam available in a range of sizes which we stock at Avondhu Physio Clinic.
Here are some basic tips for foam rolling and some useful demonstrations of foam rolling techniques of some lower limb muscle groups.
Top tips for Foam Rolling
•Spend 1-2 minutes on each area.
•For particularly tight areas (you will feel particularly tender!!) hold sustained pressure for 30-40 secs.
•Keep the abdominal muscles taut while foam rolling to maintain central stability.
•Complete 1-2 sessions per day before/after training.
Benefits of Foam Rolling
•Increases range of movement
•Reduces muscle soreness
•Relieves joint stress
•Helps to maintain normal muscle length
THEREFORE REDUCING RISK OF INJURY!!
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