Transcript Foam Rolling

Foam Rollers
Versus
Stretching
ExL Physiotherapy
presents…
Foam Rollers vs Stretching
Stretching
>> Stretching is the “movement applied by an
external and/or an internal force in order to
increase muscle flexibility and/or joint range of
motion”
>> Usually performed after the warm-up and cool
down to exercise
(Weerapong et al. 2004)
What is stretching?
>> Improved flexibility and joint range of motion due
to increase in muscle-tendon complex compliance
>> Reduces soreness after exercise by reducing
muscle tightness/stiffness
>> May improve performance for certain exercises
>> Can reduce likelihood of injury
(Weerapong et al. 2004)
Benefits of stretching
>> Static – Passive movement of muscle to maximum range
of motion + holding it for an extended period
>> Dynamic – slow movement of a joint as a result of
antagonist muscle contraction throughout the range of motion
>> Ballistic – fast, bouncing movements near the end of range
of motion
>> Proprioceptive Neuromuscular Facilitation (PNF
stretching)- reflex activation and inhibition of agonist and
antagonist muscles
(Weerapong et al. 2004)
Types of stretching
Static Stretching
• >90s stretch significantly reduce muscle-tendon
complex resistance
• Improves tendon/aponeurosis stiffness passively,
but does not affect active stiffness!
• May decrease muscular strength for up to 1 hour
due to neurological inhibition
• Causes reduced peak torque and rate of force
development
(Carvalho et al 2012, Weerapong et al 2004)
Fun Facts 1~
• Efficiency of exercise -> stiff muscles provide a more
efficient transmission of contractile force, but
flexibility allows for efficient use of stored elastic
energy
• There is conflicting evidence as to whether stretching
prior to exercise reduces chances of injury.
• Dynamic/Ballistic stretching has better results in
neuromuscular performance than static stretching.
• PNF uses autogenic inhibition, and can potentially
yield greater improvements in joint range of motion
in the acute setting compared to static stretching.
(Carvalho et al 2012,
Weerapong et al 2004, Cresswell et al 2006)
Fun Facts 1.1~
(c) Static standing hamstring stretch (d) Dynamic: leg swing hamstring stretch
Common stretch
(Hamstring)
(e) Ballistic: bouncing at
end of ROM of standing
stretch
(f) PNF: Assisted hamstring stretch
Common stretch
(Hamstring)
Foam Rolling
>> Foam rolling is a self-myofascial release
technique used to reduce fibrous adhesions between
layers of fascial tissue, thereby optimizing muscular
function and increasing range of motion.
>> In principle is similar to massage.
>> Used as a supplement modality to treat soft tissue
injuries.
>> Foam rolls are also used as a tool in a variety of
exercises, and improves proprioception(body sense),
balance, and neuromuscular control.
(MacDonald et al. 2013, Fiscella 2004)
What is foam rolling?
(o) Muscle and fascia
>> Improves joint range of motion
>> Releases trigger points/knots in muscle and fascial
tissue, increases muscle/skin temperature (similar to
therapeutic massage)
>> Reduces fatigue, thus increasing work-out/exercise
duration
>> Mood enhancer -> ergonomic aid that stimulates
parasympathetic nervous system, increasing relaxation,
reducing pain, anxiety and tension (psychological
benefit)
(MacDonald et al. 2013, Healey et al. 2014)
Benefits of foam rolling
>> Makes use of body mass to apply pressure to soft
tissue
>> Starts proximally and moves distally
>> Small undulations create sweeping pressure to
generate heat via friction, promotes thixotropic
(fluid-like) property, and reduces fascial adhesions or
‘knots’.
>> High pressure applied to sensory receptors in skin dulls sensation and increases stretch tolerance
(MacDonald et al. 2013)
How Foam rolling works
>>Short intervals of foam rolling (2x1 minute
intervals) increases range of motion yet still
retains muscular strength as compared to
prolonged static stretching/massaging (7-15
minutes)
(MacDonald et al. 2013)
Fun Facts 2!
Primary:
> High density foam
rollers
(g) PVC full round rollers and half round rollers
Secondary:
> Half round foam
rollers
> Softer, uniform
polystyrene foam
rollers
(h) Polystyrene
foam rollers
Types of foam rolls
(i) Glutes foam roll stretch
(a) ITB foam roll stretch
Commonly targeted Areas
(l) Bridge foam rolling with lower back release
(k) Wall squat with foam roller
Commonly targeted areas
(l) Core stabilization exercise with
foam roller – march with feet
Common foam roller
exercises
(m) Tandem walk on half
round foam roller
(n) Standing balance/side-shuffling on
half round roller.
Balance foam roller exercises
>> Static stretching and foam rolling have similar
efficacy in increasing joint range of motion (~10-12%)
>> Both increase muscle-tendon unit extensibility and
decrease muscle tightness.
Similarities between
stretching and foam
rolling
Foam Rolling (self myofascial
release)
Stretching
• Creates ‘massage’ effect –
warms skin and muscle,
increase blood flow
• Acute (<2mins) foam rolling
does not impair neuromuscular
activation (muscle
performance)
• Reduces feeling of fatigue
(psychological), and can
improve work out duration
• Flexible in application in various
physical activities
• Prolonged static stretches can
significantly improve passive
stiffness and ROM, but impairs
muscular performance
• PNF stretching can provide
rapid gains in range of motion
So what’s the
difference?
> There are no studies directly comparing the effects of
foam rolling and stretching
> Through empirical measurements such as muscular function
and joint range of motion, both have their benefits
Foam Rolling:
* Self-administered massage (mechanical + psychological
benefit)
* Improves flexibility
* Reduces fatigue and tension in muscles
* Increases work out duration
Stretching:
* Improves flexibility
* Flexible in application
* Reduces tension in muscles
Overview: Which is better?
• Progress stretches slowly and gradually to allow for
the muscle-tendon unit to adapt to changes in
length.
• Avoid ballistic stretches unless you are well trained high risk of injury if performed incorrectly.
• If rolling sensitive areas, it may be easier to start
with softer rollers first, then progress to harder ones.
• Before performing foam rolling exercises, make sure
you can perform them on a stable surface first.
General Precautions
Demonstrations!
Lower Back Rolling
Back stretch
Core stabilisation - Static Balance
Core stabilisation - Reaching
Hip Adductors
Ilio-tibial band (ITB)
Hip Flexors
Quadriceps
Calf
Hamstring
Chest/Pectorals
Triceps
1 sided chest/pectoral
Rotator cuff
Wrist flexors (Forearm)
Wrist extensors (Forearm)
Questions?
One Day Special
RRP
Sale price
10 cm Long Round
$ 50.00
$ 45.00
15 cm Short Round
$ 33.00
$ 30.00
15 cm Long Round
$ 72.00
$ 67.00
References
1. Carvalho, F.L., Carvalho, M.C., Simao, R., Gomes, T., Costa, P.B., Neto, L.B., Carvalho, R.L., and
Dantas, E.H. (2012). Acute effects of warm-up including active, passive, and dynamic stretching on
vertical jump performance, Journal of Strength and Conditioning Research. 26(9). 2447-452.
2. Cresswell, A.G., Riek, S., and Sharman, M.J. (2006). Proprioceptive neuromuscular facilitation
stretching: Mechanisms and Clinical Implications, Sports Medicine. 36(11). 929.
3. Fiscella, C. (2004). Using foam rollers in the fitness setting: here’s a fun way to add a new
dimension to your personal training sessions and group fitness classes, IDEA Fitness Journal. 1(3).
58.
4. Healey, K.C., Hatfield, D.L., Blanpied, P.,
Dorfman, L.R., and Riebe, D. (2014). The effects of
Myofascial release with foam rolling on performance, Journal of Strength and Conditioning
Research. 28(1) 61-8. doi: 10.1519/JSC.0b013e3182956569
5. Keith, S. (2012). Back pain, Joe Wielder’s Muscle and Fitness. 73(3). 64.
6. Kent, M. (1997). Stretching. Food and Fitness: A Dictionary of Diet and Exercise. Oxford University
Press.
7. MacDonald, G.Z., Penney, M.D.H., Mullaley, M.E., Cuconato, A.L., Drake, C.D.J., Behm, D.G., and
Button, D.C. (2013). An acute bout of self-myofascial release increases range of motion without
subsequent decrease in muscle activation or force, Journal of Strength and Conditioning Research.
27(3), 812-21. doi: 10.1519/JSC.0b013e31825c2bc1
8. Peixinho, C.C., Martins, N.S.F., Fernandas de Oliveira, L., Machado,
J.C. (2014). Structural
adaptations of rat lateral gastrocnemius muscle-tendon complex to a chronic stretching program
and their quantification based on ultrasound biomicroscopy and optical microscopic images, Clinical
Biomechanics. 29(1), 57-62.
9. Weerapong, P., Hume, P.A., Kolt, G. (2004). Stretching: Mechanisms and Benefits for Sport
Performance and Injury Prevention. Physical Therapy Reviews. 9. 189-206.
Images
a)
PVC foam rollers. (2014). Retrieved from http://www.360conditioning.com/images/detailed/FR3Y3__PVC_Foam_Roller_1_WYN2329.jpg
b)
Hamstring stretch. (2013). Retrieved from http://rollingout.com/wp-content/uploads/2013/05/Hamstring-Stretches5.jpg
c)
d)
Standing hamstring stretch. (2010). Retrieved from http://0.tqn.com/d/exercise/1/0/y/F/stretchhamstring.jpg
e)
Standing hamstring stretch. (2010). Retrieved from http://www.osteoarthritisblog.com/wpcontent/uploads/2010/12/standing-hamstring-stretch.jpg
f)
Assisted hamstring stretch. (2011). Retrieved from http://www.growfit.com.au/img/parent/parentweek3/advanced/big/01.jpg
g)
h)
i)
j)
Foam rollers. (2014). Retrieved from http://reboundsportsphysio.com.au/wp-content/uploads/2010/07/foamrollers.jpg
k)
Supine foam roller. (2013). Retrieved from http://st1.health.india.com/wp-content/uploads/2013/05/upper-backfoam-rolling3.jpg
l)
Toe taps/knee lifts. (2008). Retrieved from http://www.pilatesdigest.com/wp-content/uploads/2008/05/pilatesexercise-toe-taps-and-knee-lifts-on-the-foam-roller.jpg
m)
Foam roller balance. (2013). Retrieved from http://www.golf-fitness-and-training-tips.com/images/foam-rollerbalance.jpg
n)
Foam rollers Long Half Round. (2014). Retrieved from https://www.optomo.com.au/uploaded/thumbnails/Foam-RollerLong-Half-Round-Calf-Workout-Outdoors_547_800x700.jpg
o)
Fascia Muscle. (2013). Retrieved from http://www.bandhayoga.com/images/Blog/fascia_muscle.jpg
Leg Swing hamstring stretch. (2010). Retrieved from http://pulse.treadmill.com/wpcontent/uploads/2013/02/stretching-hips1.png
Polystyrene rollers (2014). Retrieved from http://www.foambymail.com/blog/wpcontent/uploads/polycylinder1.jpg
Piriformis foam roll stretch. (2013). Retrieved from http://blog.nasm.org/wp-content/uploads/2013/08/Figure5.jpg
Foam roller wall squat. (2013). Retrieved from http://www.melbourneosteo.com.au/wpcontent/uploads/2013/02/foam-roller-wall-squat.jpg