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.
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
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
Join the Head 2 Toe team for your weekly dose of inspiration, ideas, and insights around how to take care of yourself. This week the team talks about the following: Importance of sunshine Dealing with the loss of graduation Best kitchen gadgets for stay at home cooking Clinic updates & telehealth options The #1 way…Read More
With another month of quarantine facing us, we remote assembled the team to talk through our favorite tips to stay healthy, happy and positive during this time. On this episode, you’ll learn: – our favorite apps to find peace and calm so you can boost your immune strength – #1 free workout app for breaking…Read More
Having a healthy body prepares the stage for your everyday well- being. It also has a direct impact on how fast and fine you will age. Maintaining your strength and robustness via good nutrition and lots of exercise promotes good blood circulation, digestion, and bone strength. Exercise allows you to live an active, stress-free life.…Read More
We proudly support Washington Kids in Transition. And it’s our mission during the next three months to do everything that we can to help them provide basic needs to homeless children in our community. During this month, we’ll be highlighting how they help local homeless youth with supplies, food, and shelter. Now more than ever…Read More
Have you heard of Neurodynamics before? Most people haven’t but if you’re one of the 40 million Americans dealing with ongoing nerve pain pay attention. Neurodynamics is a specialized form of assessing and treating nerve related problems. Up until very recently, we couldn’t offer it as treatment service at Head 2 Toe because we didn’t…Read More
As you know, the Coronavirus is causing problems across the globe and right here in the PNW.At Head 2 Toe, your safety and accessibility to continuing treatments are our biggest concerns. Although there hasn’t been any exposure to the Covid-19 virus at the clinic, we are taking extra preventative measures to provide peace of mind…Read More