1) The runner who has been injured.
2) The runner who will be injured.
Unfortunately it is estimated that 75% of runners will experience some type of injury during their running career. The most common injuries are plantar fasciitis, achilles tendonitis and IT band syndrome.
These common injuries are preventable. One of the ways to prevent these injuries is by foam rolling, aka as self myofascial release.
What is Foam Rolling?
Foam Rolling is also know as Self Myofascial Release (SMR) and is recommended to many of our patients at Total Health Systems.
First let’s define Fascia. Fascia is a specialized connective tissue layer surrounding muscles. It goes from the top of our head to the bottom of our feet. (Ever hear of Plantar Fascitis?) Fascia can develop trigger points or adhesions. The fascia and/or muscle tissue can become tough and knotted causing inflammation and if this remains long enough the healthy fascia can be replaced with scar tissue. This scar tissue is much less elastic than the fascia.
When one has trigger points there is greater strain put on tissues as other tissues try to make up for the weakness caused by knotted (trigger point) tissue. Often this leads to more altered motion at a joint or joints resulting in fatigue weakness and pain. If you are an athlete this all leads to decreased performance (And we are all athletes in the game of life). Using a foam roller on these trigger points allows the tension in the tissue to decrease which decreases pain, returns the muscle to the right length and correct resting tension and in turn this all improves function.
How to use your Foam Roller
Do not roll over any bony areas, such as your knees or an area where you have an open wound. Roll in line with the muscle at a slow pace. When you reach a “hot” spot or tender spot hold that spot for 20 to 30 seconds or until you feel that area release. Do not roll back and forth over the spot. That could irritate the area more. If you find an area that is just too painful, decrease the force by unweighting that area or roll just a little below or above the real tender spot and hold it there.
Toxins are released by foam rolling just like in massage so be sure to drink lots of water after. (but I am sure you already drink plenty of water right?)
You can use your roller 1-2 x daily. If areas are still very sore to touch from previous foam roller treatment or therapist treatment let your body recover another day.
ILIOTIBIAL TRACT (IT Band)
Position yourself side lying on foam roll. Bottom leg is raised slightly off floor. Maintain head in “neutral” with ears aligned with shoulders. just below hip joint down the lateral thigh to the knee. This is typically one of the most painful areas. Many athletes will have tightness in the IT band. IT can be one of the many causes of knee pain.
Glutes and Piriformis Muscles
position as shown with foot crossed to opposite knee. Roll on the posterior hip area. Increase the stretch by pulling the knee toward the opposite shoulder. Roll forward and back, left and right while looking for that tender spot in your hip and glute area.
Position yourself with one calf resting on the roller the other opposite leg will cross over this leg. Start just above your ankle and slowly roll over the roller working your way up the calf until you are just below your knee. Rotate the leg just slightly to hit the outside and inside of the calf area.
Foam Rollers are also available at Total Health Systems for purchase.
Join us for one of our FREE seminars on health and fitness. Keep updated on all our events and massage specials by liking us FACEBOOK and following us on Twitter.
Please click on links below to register for our FREE seminars:
Trigger Point Therapy, Repetitive Motion, Soft Tissue Injuries, Dr. Joel Hessler
Musculoskeletal disorders are the number one cause of disability in the US. Myofascial trigger points, commonly referred to as muscle knots, fall under this category. Although trigger points are common, they represent an abnormal condition that is negatively affecting the muscle and they may be associated with more complex clinical pain syndromes. Learn how and why trigger points form and what you can do to treat them.
Wednesday August 6, 6:30 pm Clinton Township
Foundation of Nutrition, Dr. Kim Konarski
4 Key supplements that everyone should be taking.
Dr. Konarski will be going into detail about why we need supplements.
Wednesday August 13, 6:30 pm Chesterfield
Do You Really Know the Health of Your Heart?, Diane Delf RN, Director of Wellness and Weight Management
What Drug companies don’t want you to know about Cholesterol, Heart Disease and Obesity. Come learn the fats and get to know the facts.
Wednesday August 20, 6:30 pm Washington