Do you have muscle tightness or soreness? Do your muscles need to recover from the stress and strain that you put them through? Do you have a limited range of motion in some areas? These are some of the reasons we need to foam roll.
Foam rolling is also called self-myofacial release. It feels like you are giving yourself a massage. You are rolling the soft tissue throughout your body. Michael Clark, CSCS, says to understand the importance of foam rolling you need to understand that our bodies are a kinetic chain. Everything is connected therefore it works as an integral functional unit. The entire body moves interdependently. If there is a muscle imbalance, then another muscle will pick up the slack of the one not doing its job. This leads to muscle imbalances, tissue overload, fatigue and injuries. Also, if muscles are not given the proper time to recover then, they stay stressed and inflamed. This, too, may lead to injury. Foam rolling may help lead to minimize damage and aid in the recovery.
Foam rolling is an important area of focus for the cancer survivor classes held at Provision Health and Performance Center, just across the street from the Provision Center for Proton Therapy. Call 865-232-1414 for more information.
Reasons for foam rolling or muscle detoxification
• Corrects muscle imbalances: Foam rolling helps our muscles relax and provides the optimal length-tension relationship between muscles, which in turn, will avoid imbalances and restrictions when we perform exercises. This also helps our Central Nervous System (CNS) provide positive feedback
• Improves range of motion: When we exercise, knots can form in our muscles which can interfere with the full range of motion. So, the foam rolling breaks up these knots to allow our joints to move in the full range of motion
• Relieves muscle soreness and joint Stiffness: Foam rolling enhances blood circulation to the body which also helps remove toxins from the body. Foam rolling is most productive when done with hydrated muscles which are more pliable
•Improves neuromuscular efficiency: Foam rolling increases blood circulation which in turn brings oxygen to our muscles
• Muscle relaxation: Our muscles relax due to the activation of the sensory receptors that connect our muscle fibers to our tendons
• Provides Optimal Length-Tension Relationships: Foam rolling breaks up adhesions and scar tissue.
Areas to Roll: · Glutes/Piriformis · Hamstrings · IT Band and Quads · Calves and Achilles · Hips and TFL · Lats and upper back · Bottom of the foot