Post by: @BroganSamuelWilliams
We see plenty of people rolling around administering high levels of self-abuse all in the name of “myofascial” or “deep tissue” release. Tight IT band?? “Just roll it out” seems to be the most likely answer thrown around the gym. But ARE we really getting the benefit we think? The biggest misunderstanding that has led to overuse of the foam roller is the ability to physically breakdown tissue adhesions, release fascia and remodel tight tissue into relaxed, pain free, mobile tissue. Sounds to good to be true? Research shows that in-fact our muscle fibres, tissues and fascia are MUCH stronger than we first thought (Lodish, 2000). It would take incredible amounts of force to “physically” remodel, relieve or alter the tonality of your tissue on a peripheral level, but rather the “relief” you experience is more likely due to receptors and sensory inputs allowing a neurologically change to take place based on the signals received...such as pressure, heat, friction etc (Schleip, 2003). So does it work? Research does support the use of foam rolling when appropriate. A systematic review consisting of 14 peer reviewed articles showed positive results with a short term increase in ROM with no negative muscle output experienced (Cheatham, 2015). Not to mention the overwhelming anecdotal evidence of “hey I just feel better!” Ok, what’s the bottom line? 1. Don’t spend large amounts of time rolling around in efforts to “move” better. The short term neurophysiological change we receive from a foam roller is just that, short term. Don’t spend 30-60 mins trying to get “bar ready”, use this modality as a short, sharp primer to help you move better under the bar. 2. Integrate these short, sharp burst into your warm up in-between sets or in conjunction with your dynamic warm up. - Use this as a tool to get you under the bar, moving better. Long term, high quality loaded movements provide good results. 3. When you can, try internalise the stimulus by moving the muscle under the pressure applied. Terminal knee extension while rolling on the IT band for example, this can maximise your benefit from a passive modality.
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