Foam Rollers and other self-administered deep Tissue NEUROMUSCULAR Release Tools
Foam Rollers and other self-administered deep tissue neuromuscular release tools. Firstly, let's begin by understanding the concept of deep tissue neuromuscular release and its supporting connective tissue. This is a form of massage that focuses on releasing tension and knots in the muscles by applying pressure to specific trigger points.
The aim is to reduce pain, increase mobility and flexibility, and improve overall athletic performance. Fascia is a connective tissue that surrounds and supports muscles, bones, and organs in the body.
We are comprised of a complex web of mostly viscous collagen fibers that create a matrix-like structure. This matrix-like structure provides tensile strength and elasticity, which is essential for maintaining proper posture and movement patterns.
In fact, fascia has a tensile strength that is comparable to steel, yet it is more flexible and adaptable to the movements of the body. The total mass or size of fascia in the body is difficult to quantify as it is interwoven throughout the body, connecting and supporting various structures.
One important aspect of fascia is its interplay or relation to interstitial fluid. Interstitial fluid is the fluid that surrounds and fills the spaces between cells in the body. This fluid helps to provide nutrients and oxygen to cells, as well as remove waste and toxins from the body.
When fascia becomes restricted or tight, it can impede the flow of interstitial fluid, leading to decreased mobility, increased inflammation, and the formation of trigger points or knots in the muscles. Foam rollers and tools like the Theracane™ or Fascia Blaster™ can help to release these restrictions and work by applying pressure to specific areas of the body, which can help to break up adhesions and release tension in the fascia. This can help to improve flexibility, reduce pain and inflammation, and improve overall athletic performance by allowing for improved flow of interstitial fluid and promoting better overall health and well-being. These tools can have a significant impact on myofascial connective tissue.
The use of self-administered tools has become a popular way of performing deep tissue neuromuscular release on oneself. They are cost-effective and can be used at home, making them a convenient alternative to visiting say a physical therapist or other contemporary alternative therapy providers. Consider the cost of a single TheraGun® or HyperVolt™ and a Yoga Block or Roller vs a year’s weekly membership at your favorite massage establishment $$$.
Foam rollers are perhaps the most well-known self-administered tool. They are cylindrical and made of foam, with a dense core that allows for targeted pressure on the muscles. Using a foam roller involves placing the roller on the floor and then using one's body weight to roll over the targeted muscle groups, applying pressure to the trigger points.
There are also other self-administered deep-tissue neuromuscular release tools, such as massage balls, massage sticks, and Theracanes™. These tools allow for a more targeted approach to releasing muscle tension and knots.
Now, let's examine the benefits of using foam rollers and other self-administered deep-tissue neuromuscular release tools. Firstly, they can be used at any time, without the need for an appointment or waiting for a physical therapist's availability. This allows for more frequent self-treatment, resulting in better outcomes.
Additionally, using these tools can save time and money, as they are cost-effective and can be used in the comfort of one's own home. This makes them a great option for athletes who need to manage their recovery and maintenance on a daily basis.
Moreover, self-administered deep tissue neuromuscular release tools can be used as a complementary treatment to physical therapy, allowing patients to continue their treatment at home in between appointments. This can lead to better outcomes and faster recovery times.
However, it is important to note that self-administered deep-tissue neuromuscular release tools should be used with caution, as incorrect use can cause injury. It is essential to consult with a physical therapist or another qualified professional before beginning any self-treatment program.
In conclusion, fascia is an essential connective tissue that plays a crucial role in maintaining proper posture and movement patterns in the body. Self-administered deep-tissue neuromuscular release tools have a significant impact on myofascial connective tissue by releasing restrictions and improving the flow of interstitial fluid. By incorporating these tools into your self-care routine, you can promote better overall health and well-being. They offer a convenient and cost-effective alternative to traditional physical therapy and can be used to manage recovery and maintenance on a daily basis. However, it is essential to use these tools with caution and seek professional guidance before beginning any self-treatment program.
Here’s a great self-care homework plan with a suggested protocol for your foam roller or other tools.
Recovery and mobility session:
Total time: 15 minutes per day, 1 90min session per week
Self-administered deep-tissue neuromuscular release tools:
Foam rollers - These come in various sizes and densities and are designed to apply pressure to muscles to help release tension and improve mobility.
Massage balls - These are small, firm balls designed to target specific areas of the body, such as the feet, hips, and back.
Massage sticks - These are long, thin sticks with knobs or ridges that can be used to apply pressure to muscles.
Trigger point balls - These are small, firm balls designed to target specific trigger points in the muscles to help release tension.
Sports balls - These are various sizes from small to large, firm to squishy balls typically used to target trigger points in anywhere on the body.
Body rollers - These are large, cylindrical rollers designed to provide deep tissue massage to the back, legs, and other areas of the body.
Fascia blasters™ - These are handheld devices that use a series of small claws to apply pressure to the fascia, helping to release tension and improve mobility.
Theracanes™ - These are handheld devices that use manual therapy to apply steady, pressure to muscles, helping to relieve tension and improve blood flow.
Yoga Block - These are rectangular blocks typically made of foam, cork, or wood that aid in yoga practice and provide support and stability in yoga poses, particularly when the body is not yet flexible or strong enough to fully reach or hold a pose.
It's important to note that not all of these tools may be appropriate for everyone, and it's important to use them properly and under the guidance of a qualified professional, particularly if you have any pre-existing medical conditions or injuries.
7.5 minutes before the workout: Use a foam roller to target specific muscle groups that will be used during the workout. Focus on applying pressure to trigger points and rolling out any knots or tension in the muscles.
7.5 minutes after workout: Repeat foam rolling exercises on the same muscle groups used during the workout, but this time focus on easing muscle soreness and reducing inflammation. This can also help improve recovery time and reduce the risk of injury.
45-90 minutes once a week: This session can be more flexible, focusing on a full-body mobility and recovery routine. The foam roller and other self-administered deep-tissue neuromuscular release tools, such as massage balls or massage sticks, are used to target all muscle groups. This session can also include stretching and relaxation techniques, such as yoga or meditation.
Remember to listen to your body and adjust the time and intensity of each session as needed. As with any exercise program, it is important to seek professional guidance before beginning any self-treatment program. Happy rolling and mobility!
Schleip, R., & Müller, D. G. (2013). Training principles for fascial connective tissues: Scientific foundation and suggested practical applications. Journal of Bodywork and Movement Therapies, 17(1), 103-115.
Wilke, J., Schleip, R., Klingler, W., & Stecco, C. (2019). The fascial system and its role in pain and pain management. Current Pain and Headache Reports, 23(8), 56.Fascia Research Society. (n.d.). What is fascia? Retrieved from https://fasciaresearchsociety.org/about-fascia/what-is-fascia/Cheatham, S. W., & Kolber, M. J. (2018). Foam rolling as a self-myofascial release tool: A systematic review. Journal of Strength and Conditioning Research, 32(12), 3621-3633.FasciaBlaster. (n.d.). What is fascia? Retrieved from https://www.fasciablaster.com/what-is-fascia/
Please note that these sources are provided for informational purposes only and are not meant to be a substitute for professional medical advice, diagnosis, or treatment. It is always best to consult with a qualified healthcare provider before starting any new exercise or self-treatment program.
Further reading:2020 Jun 26 Jakub Grzegorz Adamczyk 1, Karol Gryko 2, Dariusz Boguszewski 3 Does the type of foam roller influence the recovery rate, thermal response and DOMS prevention? - PubMed (nih.gov)2014 Jan Graham Z Macdonald 1, Duane C Button, Eric J Drinkwater, David George Behm Foam rolling as a recovery tool after an intense bout of physical activity - PubMed (nih.gov)Watch This:
Institute of Human Anatomy (Jul 8, 2022) Is Foam Rolling Bad For You? - YouTube https://youtu.be/0aCiXgPYEmo