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Does Foam Rolling Really Work? Can You Make Muscles More Powerful and Injury Resistant with this Myofascial Release Technique?

"Hands-on" myofascial release technique (like A.R.T.) gets  amazing results, for prehab, rehabilitation, and performance improvement.

But foam rollers typically came across as too general for my taste, to superficial in their use.
However, "general" may very well be beneficial, too!

Massage as an example is very general, yet nevertheless great pertaining to physical restoration.

Prime athletes state they never experienced any trouble with injuries in the lower limbs in any respect, from the moment they started using these rollers.

Elite teams in for instance the NHL and even organization like the Handball Bundesliga in Germany incorporate them into their training programs.

There's stories out there stating that entire teams remained injury free for years and years, all as a result of foam rolling …

All in all, interesting enough to consider a closer inspection of several foam roller practices ...

Lower Body Structures in order of progression:

• Calfs
• Hams
• IT Band
• TFL
• Quadriceps
• Adductors
• Hip Rotators and Butt
• Spinal Erectors

1.This is done at the beginning of the warm-up!
2.Each exercise last about 30 secs, or something like 10-15 "rolls".
3. Generally every area of a structure is taken care of, thus in the as an example of the leg you start with sagital, medial, and lateral locations, 10-15 x EACH. In English that means to initially roll in the middle, next the inside and then finally the outside.

Your How To Tips:

Apply most your body weight to the foam roller, putting pressure on the treated structure.

Then you simply roll back and forth across or rather along this particular muscle group.

Adapt the pressure by shifting the weight on and off. (the harder the pressure -and discomfort!- that can be tolerated the better, but don't overdo it, either!)

Whenever you find an extra tender area or a "knot", you should apply just as much pressure as you possibly can and then try to relax the addressed muscle.

After about 15 secs perhaps things will usually start to soften up. That's the moment you continue rolling.

To recap:
You begin with the calf, going through initially the center (or the back of the calf), then the inside and the outside of the muscle(s) (outside's most agonizing!

Then you progress to the hamstrings, same difference right there.

Now we treat the IT Band, that's on the outside of the upper leg, and also very tender, generally.

Then it's the quads and TFL (front and top-outside of the upper leg)

And then for the adductors (inside of the upper leg)

Hip rotators are usually worked on by sitting on the roller and crossing one leg over the other. You tilt somewhat closer to the actual addressed side and away you roll!

Finish up with the spinal erectors (muscles along the spine, including the small of the back)
You simply glide your back over the foam roller at a 90° angle.

What's your experiences with foam rolling?

Please leave a comment on my Blog and let me know the techniques you use in applying this tool, as well as what's your take on the whole issue.

Bottom line: If you want to work with myofascial release technique to make muscle more powerful and injury resilient, you may decide to check out some foam rolling!

Mark

 

About the Author

Learn how to burn fat fast today over on: http://www.tsmethod.com/blog/1084/myofascial-release-technique-make-muscles-more-powerful-and-injury-proof-with-foam-rolling/

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Yours,

Mark

 

How does a steel jaw leg trap work?

I am attempting to build a foam version of the old steel jaw leg traps (or bear trap) for a play but have been unable to find little more then pictures and nothing that shows me how they actually work so I can create the working prop.

It's basically a preloaded spring that uses a tripping mechanism to release the spring's tension.

To set it up you open the jaws. This loads the spring. The tripping mechanism which is usually a little pad in the center hooks into a small groove and this holds the jaws open. When the pad is pressed the holding mechanism is released and the jaws close.

Andy Hodgson Selling Memory Foam Leg Spacers On Bid TV

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This entry was posted on Tuesday, November 3rd, 2009 at 5:11 am and is filed under bedding. You can follow any responses to this entry through the RSS 2.0 feed. Both comments and pings are currently closed.