Foam Rolling
Foam Rolling
What is the best way to Foam Roll?
Will Foam Rolling correct my condition?
What type of Foam Roller should I get?
Organized, systematic Foam Roller Program
Foam rolling is a great way to address myofascial “problems” before they become “problems.”
What is the best way to Foam Roll?
Foam rolling can be performed differently depending upon the reason and theory behind the activity you are performing:
Foam Rolling For Muscular Tightness:
Activation of opposing muscle group
Gentle oscillations
No more than a minute of work on a given area
Foam Rolling For Fascial Tightness:
Deep Breathing
Hold position for over 2 minutes
No oscillations
Foam rolling is a great way of releasing scar tissue or fibrosis from offending muscle and fascia in the convenience of your own home. It does have its limitations. Just know foam rolling will not take the place of a well-educated massage therapist or doctor. It will not fix all of your problems and you should not use it to “fix” a problem once it has developed.
Will Foam Rolling correct my condition?
Again, a foam roller and “self-care” is great PREVENTION but not a great treatment.
I would recommend foam rolling for PREVENTION of the following conditions:
- Lower Back Pain
- Sciatica
- Runner’s Knee
- Achilles’ Tendonitis
- IT Band Syndrome
- Hip Pain
- Plantar Fasciitis
- Rotator Cuff Syndrome/ tears
What type of Foam Roller should I get?
Personally I love a foam roller with a generous amount of “give” to it. If it is too hard you run the risk of compressing the soft tissues and causing more scaring within them. There is a fine line between being productive and harming the tissues.
As a general rule if you are looking to loosen up muscular tightness I would stick to the softer white foam rollers and if you are looking to make postural changes or effect the fascia I would go with a harder black one.
In regards to length, a 1 ½ foot one is usually fine for most everything and it takes less space, especially of you are going to take it on a trip. The larger varieties are fine as well and still functional.
Where to get a Foam Roller
You can go to your local running shop, physical therapist or online store. They usually run between $15 – $25. P3 Sports Care sells 1 ½ foot rolls for a very reasonable price.
Many of them can be found on Youtube but here is the problem. Good injury prevention foam rolling programs need a systematic approach just like everything else. You need to have a plan when you get into any type of prevention program. The randomness you might encounter as a result of a Youtube “Foam Roller Exercise” search will lead you to decreased effectiveness and time management.
I would strongly recommend obtaining a personalized foam rolling and strengthening program for the prevention of injuries and the preservation of health.
Organized, systematic Foam Roller Program
It is not hard to accomplish. Coming soon will be a link to our sister company specializing in a more systematic approach to “home care” than random YouTube searches will yield.
“The joints of the body need a certain amount of motion and stabilization. You need to figure out what areas need to be lengthened and which ones need to be strengthened in order to have the body move and function properly.
Don’t guess! Have yourself assessed and know for sure. With the correct information an effective, personalized preventative program can be designed.”
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P3 Sports Care, previously Orange County Pain Management, has been serving Southern California for over 5 years. Although many of our patients live right in the city of Huntington Beach, many of them will come from a great distance to receive our Active Release Techniques®, Chiropractic Care, and Rehabilitation. Our customer service is second to none; our patients always come first. Even patients who are afraid of going to a chiropractor love our style of care.
Serving the cities of Orange, Irvine, Villa Park, Mission Viejo, Fountain Valley, Santa Ana, Newport Beach, Anaheim, Placentia, Yorba Linda, Costa Mesa, Stanton, Westminster, Buena Park, Aliso Viejo, Rancho Santa Margarita, Lake Forest, Seal Beach, Long Beach, Sunset Beach, Fullerton, Brea, Laguna Hills, Tustin, and Huntington Beach.
Check out our other articles and information on Active Release Techniques® and Injury Prevention Assessments to see if it can help you or any of your loved ones get out of pain and prevent new injuries.
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