Foam
rollers are the one of the most recommended fitness training products for
myofascial release therapy for soft tissue.
There are several types of inexpensive foam rollers including Biofoam
which can become deformed with heavy use.
EVA foam which is more expensive, is the highest quality and most
durable foam and will hold up great for many years. Foam rollers come in several densities
(hardness) and most people generally start out with a less dense roller and replace
them with a higher density as their body becomes conditioned to the
roller. The internet is filled with
“How-to” videos of various techniques for each area of the body.
Many
people promoting the idea that foam rolling also provides trigger point therapy
are mistaken. The “experts” in trigger
point release advise precise targeted pressure to each trigger point that is
located and then remaining “parked” on the isolated trigger point for a
duration of at least 7 seconds, and some say up to 2 minutes. Because of the large area of the body in
contact with a foam roller, focused precise pressure cannot be achieved. Think of it as applying pressure with your
forearm vs. your thumb
The
concepts of trigger point therapy were published by the late Clair Davies in a
wonderful guide called “The Trigger Point Therapy Workbook”.
For
the most part, it is generally accepted that foam rollers are good for the
lower extremities but somewhat limited when used on the upper body. It is recommended by many fitness trainers to
use tennis
balls or myo release balls for the upper body. The Shiatsu Bag
was created based on that precept, and with multiple balls working in unison,
it behaves similar to a foam roller and myoballs combined. It offers the additional advantages of being
compact, portable, lightweight, and modifiable, adaptable to any space or
support surface. The ShiatsuBag allows
you to add or remove the MyoBalls, controlling the number of contact points you
prefer or to use them individually.
Another
nice tools for trigger point and myofascial release is the ShiatsuMD
MyoRoller. Designed as a therapeutic
roller for the back with adjustable firm foam balls, it works great for shin
splints, forearms, IT band, calves, and neck.
Today,
we have found the single best source on all forms of self-myofascial and soft
tissue therapy to be written by Paul Ingrahms, a certified massage
therapist. The free information is
available at http://www.saveyourself.ca
Here
are some links about using foam rollers for myofascial release and trigger
point release:
Shiatsubag. What’s the next step in self-myofascial massage, the one after
you’ve gotten the hang of using a foam roll
Running Times
Magazine: Owner's Manual: The (almost) Magical Foam ...
The best way to eliminate and prevent muscle knots is the foam roller.
The foam roller
is a
Foam roller to
the rescue | Julie's Health Club - Where ...
Fortunately, the good old $20 foam roller, now found in homes, ... Children can stand or kneel
Tight
Muscles - Foam Roller
Exercises for Tight Muscles
If you have tight muscles, get a great sports massage by doing foam roller
Fantastic
Article On Active Release Techniques Using Foam Rollers ...
The article outlines how to use a foam roller to perform your own
Active ...
Foam Roller
Anti-Stress Workout - MORE Magazine
This foam roller routine is part massage, part stretch workout.
These six moves
Self Myofascial Release
Technique
Self myofascial
release (SMFR) is a great way to improve flexibility
and mobility of .... tight