Use the Foam roller to manually massage muscles by rolling back and forth on them and stopping on the trigger points which are adhesions. Adhesions are micro-tears in the muscle tissue which scar over and can create knots in the muscle which causes a shortening of muscles and pain to joints. The adhesions can be caused by movement patterns, injuries or compensation movement.
The actual technique itself involves rolling back and forth over a muscle, or part of one, 6 or 8 times and identifying the tender adhesions. The more painful it is the more you need to stay on it as much as you can tolerate the pain. Eventually we want to stay on the adhesion for 45-60 seconds or until we feel the pain dissipate. You can do muscle groups up to 2,3 times a session. DO NOT roll or stop on joints(bones) Do this every other day if possible until improvement only necessitates 1,2 times a week to maintain ROM(range of motion)
Specific Muscle Groups effective with Rollers:
Roll back and forth from bottom of shoulder blades to top of shoulders, hang the arms over the head, relax the head – let it hang(if pain free) and lift the hips to get the right positioning, balance and leverage. Stay on any adhesions, knots or tight spots for 45 – 60 seconds.
Lay face down on floor and slide one end of the roller under the quad. Stay on your forearms and roll out as much of the quad you can before you have to reposition to get the rest. Stay on trigger points. You can stack legs to get more leverage and pressure.
Lay on your side and place roller under your hip and roll portion you can before needing repositioning, carefully as this area can be very tender. This area can be squigley so go slowly and use roller at slightly different angles to capture the adhesions. As always probe(back & forth 6-8 times) then stay on trigger point 45-60 seconds.
Sit on floor and put roller under one or both calves, you can also stack legs to get more leverage onto one calf. Probe and pressure. You can also do the inside and outside of calves.
Glute: Sit and extend one leg and bend the other knee. Roll back and forth on the Glute(cheek) looking for tension or tender spots. Seldom are there tender spots here usually just some tightness. Sit on the tight area to get release.
Piriformis: Cross the ankle of the leg being rolled and probe the upper back area of glute. When you feel a little zinger right under the pelvis you’ve found it. Stay there as best possible till pain dissipates.
TFL Hip/Glutes – USING Tennis, Sponge or Lacrosse ball.
Lay on side and place the ball under the hip bone roll back and forth as well as a bit of side to side to probe. Stay on triggers as best possible. You can also do the glutes with the ball.
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