Foam Rolling Guide – Part 1
What is a foam rolling?
A foam roller readily available from the likes of TK Maxx is a tool for self massage. Foam rolling is basically a cheap and easy way of keeping your muscles flexible.
How do you foam roll?
You place the foam roller under the area you’re targeting and use a gentle, flowing backwards and forwards motion to apply pressure to the area.
How does it work?
You know how if you visit us for a massage, we apply pressure to release the knots in your muscles. You use the same principle with a foam roller except you use your body weight to apply pressure.
Are there any downside to foam rolling?
While I fully recommend foam rolling it will never replace the precision and experience of a massage therapist. It can be difficult to target small areas with a foam roller so a spikey ball is a better alternative.
How often should you foam roll?
The simple answer is as much as you can. When exercising a foam roller should be used both before and after exercise for best results. Please try to remember foam rolling isn’t a chore it’s a therapy you will gain benefits from it!
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What type of massage is right for me?
The short answer is...
- Seated Acupressure Neck & Shoulder massage is a short focused massage to release tension in the Neck & Shoulders
- Choose Sports massage over deep tissue massage when you go to the gym with a specific sporting goal in mind, i.e. you are going for more than just generally keeping fit. Or you are really focused on your sport including actively taking part in competitions or you are keen to improve your performance or your training is solely focused on your sport and you do not cross train.
Description of your back Recommended Treatment My back feels like concrete? Deep Tissue Massage – the use of hot stones to relax the muscle can be less painful than other deep pressure techniques My neck and shoulder are tight and sore from sitting at my desk all day? Seated Acupressure Neck & Shoulder Massage You play sports, don’t cross train and have specific trouble spots? Sports Massage You work out religiously at the gym, but don’t always stretch? Sports Massage as it incorporates stretching You are training for a specific sporting event or just completed one? Sports Massage You are inactive or active but just have a bad back? Sports Massage or Deep Tissue Massage What causes muscle cramps?
Unfortunately no one totally understands what causes muscle cramps. Most authorities agree that in skeletal muscles they are frequently caused by the hyper-excitability of the nerves that stimulate muscles. Rather than thinking of a single cause of muscle cramps, I find it more helpful to think in terms of risk factors. A field study of 433 Ironman triathletes suggest that those so cramped had exercised harder than usual, had a family history of cramping and had previous tension or ligament damage. Because muscle cramps often occur due to muscle fatigue the problem may be related to nerve malfunction creates an imbalance between muscle excitation and inhibition which prevents the muscle from relaxing. (see Schwellnus et al 2004). In summary although muscle cramps are likely to be related to overexertion there are other contribution factors. References Shang G, Collins M and Schwellnus M (2001). Factors associated with self-reported history of exercise associated muscle cramps in Ironman Triathletes: A case-control study, The Clinical Journal of Sports Medicine 21(3): p204-210 Schwellnus MP, Nicol J, Laubscher R et al (2004). Serum electrolyte concentrations and hydration status are not associated with exercise associated muscle cramping in distance runners, British Journal of Sports Medicine 38(4): p488-492
What aids chronic knee pain?
According to Arthristis research Uk, many of the 4.5 million people in the Uk with osteoarthritis of the knee, suffer with chronic knee pain. This includes my dad, so this piece of research caught my attention. A group of researchers from Standord University working with counterparts in China conducted a review of 19 randomised control trials to examine whether accupuncture was effective for knee pain. They considered both the visual analogue scale (VAS) of measuring knee pain and Western Ontario and McMaster Universitities Osteoarthritis Index (WOMAC). They concluded that accupuncture can be effective in relieving chronic knee pain 12 weeks after treatments. Reference , et al Updated systematic review and meta-analysis of acupuncture for chronic knee pain.
