We’ve all heard about or tried foam rolling. But why should we do it, and what is it actually doing? It may not be doing what you think it is.
Many believe that by rolling on their “tight” muscles and fascia (connective tissue that surrounds muscles) will help lengthen the tissue. This isn’t exactly the case. Foam rolling can create a temporary improvement in the extensibility of the soft tissue, but it does not actually elongate the tissue.
The magic takes place in the central nervous system. The repeated stimulus of compression to our body’s tissues sends sensory signals up to the brain, which helps to desensitize the area a bit. Basically, the brain analyzes the situation and tells the body that the repeated stimulus is safe and to allow for the muscle to relax and elongate.
Oftentimes, this pain modulation is the primary outcome that we are striving for. Again, the effects of this are temporary, so it’s what we do next that matters.
We encourage people to use this window of opportunity to do something active that utilizes this temporary increased motion and movement ability. For example, if squat depth is limited due to “tightness” in the glutes, foam rolling can be used to help provide temporary increased flexibility to allow for a deeper squat, promoting better movement. Doing these better movements through the full range of motion repeatedly is what will promote lasting changes in flexibility.
Another good use for the foam roller is spinal mobilization, which we will review in more detail in a future post. Stay tuned.
In the video, Dave demonstrates foam rolling of the glutes as well as an active elongation of the muscle while applying pressure from the foam roller.
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