Just roll with it!

by Justin Grinnell

Foam rolling has become a staple in the sport and fitness community. You can find endless foam rollers and massage gadgets on the Internet to help knead out sore spots on the body. While using a foam roller won’t help cure any injuries, it can provide temporary relief and improve range of motion.

So what exactly is foam rolling? Let’s take a quick dive into the basics.

The fascial system is a soft connective tissue attaching the muscles, bones, tendons, ligaments, nerves, and blood vessels of the body. Self-myofascial release (SMR) with a foam roller not only massages muscles, but it can also potentially break down soft tissue adhesions (trigger points) and scar tissue within the body, therefore improving the quality of the tissue. While a foam roller will not replace what a good physical therapist or massage therapist can do, it is able to provide some benefits when trying to break up trigger points/tender spots on the body.

The primary focus of foam rolling is to physically locate trigger points so the brain can send a signal from the nervous system to the local area and allow it to relax. This assists the muscle to move a little more freely. A trigger point is where a portion of muscle tissue has actually adhered to fascial tissue. Sometimes muscle can actually spasm first and then adhere to fascial tissue. Scar tissue can also create trigger points.

There are two types of trigger points:

1) Active trigger points are the ones we can feel even when we are just sitting there. The upper trapezius, lower back, and gluteal muscles are common sites for active trigger points.

2) Latent trigger and tender points, however, go undetected until they are discovered through SMR or through some other form of massage, myofascial release, or active release therapy (ART).

Left untreated, trigger points create restriction and asymmetry within the body. Latent trigger points can be the most detrimental because they often are not detected and therefore are not treated. This leaves the body susceptible to inefficient movement, restriction, and overuse type injuries.

The foam rolling form of myofascial can break up trigger points, soothe tight fascia, and increase blood flow to soft tissue. Foam rollers are inexpensive, starting at about $20 for a quality roller. Rolling can be done just about anywhere at any time of the day.

Whether your goal is decreased pain, increased mobility and flexibility increased health, or high-performance athletics, improving the quality of your movement through self-myofascial release using the foam roller will reach the next level.

Review this video link https: / vimeo.com/214501703 to learn the basics of soft tissue work with a foam roller and massage ball.

Justin Grinnell is the owner of State of Fitness in East Lansing. He is also a certified nutrition coach. Reach him at 517.708.8828.