Post Exercise Foam Rolling

Why roll over a foam cylinder after exercise, and what are the physical benefits?

The bumpy foam covered cylinder you may see in gyms is called a foam roller, it is a very basic and simple piece of equipment to use, meaning you can’t go too wrong with it. It has many physical benefits post exercise on your muscles. The objective of the foam roller, is to act a self-massager using your own body weight to add or take away pressure on targeted limbs. The foam roller is a quick and mobile way to target muscles, acting as a myofascial release massage normally performed by therapists or physio therapists.

During different frequency, intensity and duration of exercise our bodies can start to feel discomfort, pain and tightness. Foam rolling has shown to be more effective than static and dynamic stretching, but is not used to improve muscle strength (Chu et al., 2017:469). It also aids in recovery for our muscles and increases rand of motion (ROM), improves flexibility and aids in blood flow (Sullivan et al., 2013:228). After a hard gym session we all start to feel a discomfort / tightness 12-24 hours post exercise in the targeted muscles, this is called delayed onset of muscle soreness (DOMS). Foam rolling has results to reduce DOMS after intense exercise, meaning less discomfort and quicker recovery to hit the gym again. (Bush-Joseph et al., 2012:255)

There are many forms of foam rollers for example, low-density rollers, firm foam rollers, medium foam rollers and bumpy foam rollers. Low-density foam rollers are predominantly used in exercise classes or for clients with sensitive or sore muscles. Due to the low-density of the rollers, pain wont be felt so bad compared to the bumpy rollers. It would be worth starting on a low-density roller and then building up the harder rollers. This roller is very light, making it easier for travel, but one down side to the low-density roller is the material its made out of, although its soft and consistent all over, the roller will (over time) start to leave an indent and become less effective due to this. The firm and medium rollers will be perfect if you are looking to move on from the low-density roller to get a more intense and deeper form of self-massage. These rollers will not leave indents due to the harder material, and continue to be light enough for travel. The final foam roller is the bumpy roller, this roller targets trigger point and knots in muscle’s due to the nodules and different patterns on the cylinder, giving more of a intense and precise self-massage. This roller is usually hollow and made of a strong material to hold a lot of weight, it also continues to stay light for travel purposes. This roller can be used from athletes post exercise to anyone with desk job or statuary job, the roller will help to loosen tight muscles quick and easily.  

The foam roller has shown to be very beneficial in recovery post exercise, and also a simple bit of equipment to use. So why not give it ago next time you are in the gym, roll over the muscle you want to target for around 30-60second and change intensity to what suits you best and repeat.

 

References:

Sullivan, K., Behm, D., Button, D. and Silvey, D. (2013) ROLLER‐MASSAGER APPLICATION TO THE HAMSTRINGS INCREASES SIT‐AND‐REACH RANGE OF MOTION WITHIN FIVE TO TEN SECONDS WITHOUT PERFORMANCE IMPAIRMENTS. International Journal of Sports Physical Therapy. Vol. 8, No. 3: 228-236. [Online] Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3679629/ [accessed 15 May 2019].

Chu, I., Guo, L., Wu, W., Chang, N. and Su, H. (2017) Acute Effects of Foam Rolling, Static Stretching, and Dynamic Stretching During Warm-ups on Muscular Flexibility and Strength in Young Adults . Journal Of Sports Rehabilitation. Vol. 26, No. 6: 469-447. [Online] Available from: https://journals.humankinetics.com/doi/abs/10.1123/jsr.2016-0102 [accessed 15 May 2019].

Bush-Joseph, C., Ruby, D. and Lewis, P. (2012) Muscle Soreness and Delayed-Onset Muscle Soreness. Clinics In Sports Medicine . Vol. 31, No. 2: 255-262. [Online] Available from: https://www.sportsmed.theclinics.com/article/S0278-5919(11)00099-8/abstract [accessed 15 May 2019].

Clinical Hours

30-04-19 Hours- 48-50

A client, female studying Fine Art at Cardiff University. The client was complaining of back leg tightness. The following muscles were targeted during massage; Semitendinosus, Semimembranosus, Biceps Femoris. There was no redness or bruising in the area, no tightness on palpation or notified by the client. Effleurage (Eff) and Petrissage (Pet) were taken out on target areas to encourage blood flow and loosen muscles. Client was advised to drink plenty of water after treatment to stay hydrated. Stretches and exercises were also given to help aid the issue.

A client, female studying coaching at Marjon University also taking part in gym training 1x a week and playing netball 2 x a week. The client was complaining of upper back and back of arm tightness. The following muscles were targeted during massage; Trapizium, Rhomboids, Rear Deltoids, Triceps and Infraspinatus. Effleurage (Eff) and Petrissage (Pet) were taken out on target areas to encourage blood flow and loosen muscles. Client was advised to drink plenty of water after treatment to stay hydrated. Stretches and exercises were also given to help aid the issue.

A client, male working in a golf pro shop, also taking part in gym training 2x a week and playing golf 2x a week. The client was complaining of lower back tightness. The following muscles were targeted during massage; Rector Spinae, Latissimus dorsi and Glutes Maximus. Effleurage (Eff) and Petrissage (Pet) were taken out on target areas to encourage blood flow and loosen muscles. Client was advised to drink plenty of water after treatment to stay hydrated. Stretches and exercises were also given to help aid the issue.

Clinical Hours

30-04-19 Hours- 44-47

A client, female studying coaching at Marjon University also taking part in gym training 2x a week and playing hockey and netball 2 x week. The client was complaining of back leg tightness. The following muscles were targeted during massage; Semitendinosus, Semimembranosus, Biceps Femoris. There was no redness or bruising in the area. Inner thigh (Semitendinosus, Semimembranosus) felt tight to touch, and caused the client slight discomfort. Effleurage (Eff) and Petrissage (Pet) were taken out on target areas to encourage blood flow and loosen muscles. Client was advised to drink plenty of water after treatment to stay hydrated. Stretches and exercises were also given to help aid the issue.

 

A client, male working on a building site, also taking part in gym training 5x a week. The client was complaining of front leg tightness that was causing him discomfort. The following muscles were targeted during massage; Rectus Femoris, Vastus Lateralise, Vastus Mediarlis.There was no redness or bruising in the area. Rectus Femoris felt tight to touch and some discomfort for the client. Effleurage (Eff) and Petrissage (Pet) were taken out on target areas to encourage blood flow, flush out lactic acid and loosen muscles. Client was advised to drink plenty of water after treatment to stay hydrated. Stretches and exercises were also given to help aid the issue.

 

A client, male working on a building site also boxing training 4x a week. The client was complaining of back tightness that was limiting him in boxing and work tasks. The following muscles were targeted during massage; Trapezium, Rhomboid, Lavator Scapular, Latissimus dorsi, infraspinatus and rear deltoids. There was no redness or bruising in the area. Effleurage (Eff) and Petrissage (Pet) were taken out on target areas to encourage blood flow and loosen muscles. Client was advised to drink plenty of water after treatment to stay hydrated. Stretches and exercises were also given to help aid the issue.

 

A client, female apprentice beauty therapist who also trains in the gym training 3x a week. The client was complaining of back tightness that was mostly caused from treatments on clients and little breaks. The following muscles were targeted during massage; Trapezium, Rhomboid, Lavator Scapular, Latissimus dorsi, infraspinatus and rear deltoids. Effleurage (Eff) and Petrissage (Pet) were taken out on target areas to encourage blood flow and loosen muscles. Client was advised to drink plenty of water after treatment to stay hydrated. Stretches and exercises were also given to help strengthen her back for long days at work and also shown stretches to do in-between clients.

Clinical Hours

25-04-19 Hours- 41

A client, female studying PE at Marjon University also taking part in gym training 2x a week and playing hockey 2 x week. The client was complaining of back leg tightness that was limiting her from her sport and day to day tasks. The following muscles were targeted during massage; Semitendinosus, Semimembranosus, Biceps Femoris and Gracillis. There was no redness or bruising in the area. Inner thigh (Semitendinosus, Semimembranosus) felt tight to touch, and caused the client slight discomfort. Effleurage (Eff) and Petrissage (Pet) were taken out on target areas to encourage blood flow and loosen muscles. Client was advised to drink plenty of water after treatment to stay hydrated. Stretches and exercises were also given to help aid the issue.

29-04-19 Hours- 42-43

A client, male studying Rehabilitation at Marjon University and also playing lacrosse. The client was complaining of back tightness, the following muscles were targeted during massage; Trapizium, Rhomboids, Rear Deltoids and Levator Scapular. There was no redness or bruising in the area. Client had forward bending posture issues (Kyphosis) with shoulders rolling forwards. Effleurage (Eff) and Petrissage (Pet) were taken out on target areas to encourage blood flow and loosen muscles. We then dried the area and applied postural K Tape to the clients back. This will help my client to be pulled into the correct position and to know when we is going back to bad posture. Client was advised to drink plenty of water after treatment to stay hydrated. Stretches and exercises were also given to help correct posture and to also stretch any tight muscles out that are pulling him forward. Client was advised to have a followed up appointment if issue continues.

A client, female studying Rehabilitation at Marjon University also taking part in gym training 3x a week and playing hockey 2x a week. The client was complaining of back tightness, the following muscles were targeted during massage; Trapizium, Lavator Scapular, Rhomboids and Latissimus Dorsi. There was no redness or bruising in the area.  Latissimus Dorsi all felt tight to touch and caused the client some muscle pain. Client had previously been a swimmer, and had only ever had 2 sports massages before. Client was happy with the treatment and looser and in less tension/ pain. Effleurage (Eff) and Petrissage (Pet) were taken out on target areas to encourage blood flow and loosen muscles. Client was advised to drink plenty of water after treatment to stay hydrated. Stretches and exercises were also given to help aid the issue. Client was advised to have a followed up appointment if issue continues.

Clinical Hours

23-04-19 Hours- 39-40

A client, female working at Go Ape and also in spare time going rock climbing (indoors). The client was complaining of shoulder and back tightness, the following muscles were targeted during massage; Deltoids, Trapezius, Biceps and Triceps. There was no redness or bruising in the area, client felt a slight pain on palpation, but nothing major. Effleurage (Eff) and Petrissage (Pet) were taken out on target areas to encourage blood flow and loosen muscles. Client was advised to drink plenty of water after treatment to stay hydrated. Stretches and exercises were also given to help strengthen area for her work and to also stretch areas after repetitive use.

A client, male working for CBS also running 2x a week. The client was complaining of lower leg tightness, the following muscles were targeted during massage; Gastrocnemius, Soleus and Achilles tendon. There was no redness or bruising in the area. Gastrocnemius felt tight to touch, but after treatment client felt looser and in less tension/ pain. Effleurage (Eff) and Petrissage (Pet) were taken out on target areas to encourage blood flow and loosen muscles. Client was advised to drink plenty of water after treatment to stay hydrated. Stretches and exercises were also given to help aid the issue and prevent and further injury. The Client was advised to have a followed up appointment if issue continues.

Clinical Hours

25-04-19 Hours- 37-38

A client, female studying strength and conditioning at Marjon University also taking part in gym training 5x a week. The client was complaining of back of leg tightness, the following muscles were targeted during massage; Semitendinosus, Semimembranosus, Biceps Femoris, Gracillis. There was no redness or bruising in the area. Semimembranosus, Semitendinosus and Gracillis all felt tight to touch and caused the client moderate pain. Effleurage (Eff) and Petrissage (Pet) were taken out on target areas to encourage blood flow and loosen muscles. Soft tissue release was also used with this client. The client was advised to drink plenty of water after treatment to stay hydrated. Stretches and exercises were also given to help aid the issue and client was shown how to use a foam roller.

 

A client, male studying therapy at Marjon University also taking part in rugby training 3x a week. The client was complaining of front leg tightness, the following muscles were targeted during massage; Rectus Femoris, Vastus Lateralis, Vastus Medialis, adductor brevis, adductor longus, Gracillis and adductor magnus. There was no redness or bruising in the area. Rectus Femoris and Vastus Medialis all felt tight to touch and caused the client some discomfort. Effleurage (Eff) and Petrissage (Pet) were taken out on target areas to encourage blood flow and loosen muscles. Client was advised to drink plenty of water after treatment to stay hydrated. Stretches and exercises were also given to help aid the issue. Client was advised to have a followed up appointment if issue continues.

Clinical Hours

23-04-19 Hours- 35-36

A client, male studying coaching at Marjon University also taking part in gym training 3x a week and playing rugby. The client was complaining of back of leg tightness, the following muscles were targeted during massage; Semitendinosus, Semimembranosus, Biceps Femoris, Gracillis, Gastrocnemius, Soleus and Achillies tendon. There was no redness or bruising in the area. Semimembranosus, Semitendinosus and Gracillis all felt tight to touch, but after treatment client felt looser and in less tension/ pain. Effleurage (Eff) and Petrissage (Pet) were taken out on target areas to encourage blood flow and loosen muscles. Client was advised to drink plenty of water after treatment to stay hydrated. Stretches and exercises were also given to help aid the issue. Client was advised to have a followed up appointment if issue continues.

 

A client, male working at Woodbury Park, also a Personal Trainer and an enthusiast of gym/ strength training 5x a week. The client was complaining of lower leg tightness and pain, the following muscles were targeted; Gastrocnemius, Soleus, Tibialis Anterior and Achillies tendon. There was no redness or bruising in the area, all areas were tight to touch and cause the client some discomfort on palpation. Effleurage (Eff) and Petrissage (Pet) were taken out on target areas to encourage blood flow, loosen muscles and knots. Client was advised to drink plenty of water after treatment to stay hydrated. Stretches, foam rolling and exercises were also given to help aid the issue. Client was advised to have a followed up appointment if issue continues or worsens.

Clinical Hours

23-04-19 – Hours – 33-34

A client, female working at Woodbury Park, also a yoga instructor and gym/ class training 3x a week. The client was complaining of upper back tightness, the following muscles were targeted; Trapezius, Rear Deltoid, Rhomboids & Lavator Scapulae. There was no redness or bruising in the area. Both areas were tight to touch, client felt looser post treatment. Effleurage (Eff) and Petrissage (Pet) were taken out on target areas to encourage blood flow and loosen muscles. Client was advised to drink plenty of water after treatment to stay hydrated. Stretches and exercises were also given to help aid the issue. Client was advised to have a followed up appointment if issue continues.

23-04-19 – Hours – 35-36

My client a male in his 3rd year of Plymouth Marjon Uni studying PE and also playing lacrosse 4x a week. The client was complaining of upper leg tightness, the following muscles were targeted; Rectus Femoris, Vastus Medialis, Vastus Lateralis. There was no redness or bruising in the area. Both areas were tight to touch. Effleurage (Eff), Petrissage (Pet) and release techniques were taken out on target areas to encourage blood flow and loosen muscles. Client was advised to drink plenty of water after treatment to stay hydrated. Stretches were shown to do daily to keep up flexibility and strength in the clients legs.