Total Health Systems Demonstrates the Use of the Foam Roller

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Total Health Systems Demonstrates the Use of the Foam Roller

I’m going to talk to you about the foam roller. You may have seen these in either of our clinics, they’re usually by the vitamins and stuff. And you might have wondered what that is for? So, the foam roller is a tool that we use for something called self-fascia release; which is basically a way for you to work out some knots in your muscles and between all of your massages. So, if you think of your body, it has fascia from the top of your head, all the way to the bottom of your feet. So, it’s a covering over in your muscles. It’s kind of in between your muscles and your skin. And the fascia is supposed to move with you. But sometimes, the fascia gets knots or adhesions in it. And it’s not that you walk around feeling, like, oh, my fascia is stuck. But until you actually get in there, and start rolling on the foam roller or sometimes when you’re getting a massage, you’ll feel some of these knots and adhesions in the fascia. So this is a tool we use to kind of let those release. And the issue with the knots in the fascia is that it can cause problems in all areas of your body.

So even if you have a not early fusion, get here like in your lap. That’s going to cause problems that can cause problems in other places in your body. That might cause a problem down in your other pit if you think about your body and the sheet of factually, the sheet on your back. First thing your back, you put a fitted sheet on there, it’s all nice and taut. Pull all the corners nice and taut. And then all of a sudden the dog comes and jumps on the bottom of the bed. Now you got a mess. You got wrinkles where the dog was sitting. You’ve got the sheet it’s getting all stuck to the mattress pad and you’ve got wrinkles in it all the way up towards the head of the bead. Well that’s the same thing that happens in your body if you have not very huge fascia. So we can use the foam roller to work out some of those spots. So, I’m going to show you a couple of the popular ones that I know a lot of my patients and a lot of my clients do, and the first one is where you’re just going to sit on the roller and cross one ankle over the opposite knee. And if you look, your knee is kind of telling you which way to lean, so if I follow the arrow that my knee is making, I’m going to lean right into that and what you want to do is look for a spot that’s tender. And you’ll know it when you hit it; it’ll jump right out at you and once you find that spot, you want to just hold it there for 20 to 30 seconds. Sometimes you might feel that spot release, might feel it get better. Some days it’s just going to not release very much. But after 20 to 30 seconds, then you can see if you’ve got any more adhesions, if you’ve got any other spots just hold it there. Another area that’s really common, that a lot of people actually don’t like to do, because it’s painful. And I feel bad when people come to see me, and this is one of the first things I have to do, because it hurts. But I’m telling you, it’s one of the best things you can do to help your knees and your hips if you have pain there, and that’s rolling on your IT band and that goes right down the side of your leg. So the bottom leg is straight, and the top leg is crossed over the top.

And you start just below your hip. I don’t want you to go on your hipbone. And you’re going to just start rolling down towards me. And I got some tender spots in here. Like once you find a spot, again just hold it right there. Give it 20 or 30 seconds. And then look for that next spot. And on this one you want to go all the way down till you’re right above your knee. Give yourself some time. Give yourself 20 to 30 seconds on each of those spots. And I promise, if you do this one on a regular basis, it won’t be so bad. You’ll start working out some of those and it won’t be as painful. So if you have more questions about the foam roller or would like to learn some other areas to use the foam roller keep an eye on our website and in your e-mails. I host a workshop called Maximize Your Mobility. And we use the foam roller as one of our tools to work on flexibility and mobility. And I also teach some other stretches that can help you just move better and feel better.

Total Health Systems Demonstrates the Use of the Foam Roller

For more information on the use of the Foam Roller, please call 586-228-0270.

Total Health Systems Demonstrates the Use of the Foam Roller

By |2018-12-18T15:44:22-04:00February 14th, 2013|Exercises, Featured Articles|