Dr. Annie’s Foam Rolling Tips and Top Three Favorites Exercises

Foam rolling is awesome

It’s an easy self-myofascial release technique that really works. There are a few basic rules to follow so that you don’t get hurt and get maximum benefit from it.

Guidelines

First off, don’t roll directly on bone or bursae. Bursae’s are like little pillows for your tendons, and are found mainly in areas where there are many tendon attachments. Click on the links below and follow my video’s, I will point out these landmarks to you. Second, to get the best results from foam rolling, use the roller to search out trigger points in your muscles, then once you find them relax onto the roller and let the roller sink into your sore muscle. Make sure you are not actively contracting your muscle while you are trying to release it, meaning don’t tense up. If it’s too painful, back off a little.

Do you wonder what is going on behind the scenes to create the need for foam rolling and myofascial work? Muscles are like ropes; hundreds of fibers make up one unit. When you “pull” or “tear” a muscle, you strain it by fraying a certain amount of those small fibers. When a strain happens, the body lays down scar tissue to patch the injury. But scar tissue is like a patch on jeans, it doesn’t have the elastic properties that muscle fibers do. So, if it heals in a shortened state it will stay shortened and be difficult to elongate leading to “tight” feeling muscles. Breaking up that scar tissue hurts, whether we do it here at the clinic, or you work on it yourself. It’s the good pain!

My Favorite Exercises

Release low back pain with this easy foam rolling exercise

Foam Rolling for the Low Back

Try this to combat upper back pain from gardening, computer work and long commutes
Foam Rolling for the Shoulder, Upper Back Pain

Dig in and release your shoulder and upper back
Foam Rolling for Upper Back Pain