What Does Foam Rolling Do for Me?

By Nick Mazzone, PT, DPT, CSCS

Foam Rolling has become one of the more popular health and fitness topics over the past few years or so. These tools can be found in many different shapes, sizes, and colors with varying textures and firmness to fit everybody’s apparent need. If you google this, you will find claims that foam rolling can help you improve range of motion, muscle strength and performance, and decrease pain. It is also often used as part of a warm-up and cool-down within an exercise program.

Who do I believe?

Well, unfortunately there are very few studies on foam rolling and its effects on our muscles and connective tissues. The following bullet points can be used as a summary of the current body of research on this topic:

Positive Effects of Using a Foam Roller

·      Increased blood flow

·      Increased tissue temperature

·      Better short-term improvements in range of motion versus static or dynamic stretching

·      Decreased sensation of pain

What Foam Rolling Will NOT do for You

·      Increase strength or power output

·      Give lasting improvements in range of motion when used as a stand-alone treatment

·      Lead to complete resolution of pain/symptoms when used as a stand-alone treatment

Let’s Discuss these findings…

As you can see, there are some benefits to using a foam roller, however I feel it is important that we clear up some of the common misconceptions on the topic…

Many people who use a foam roller use it in isolation as a method of improving their mobility. I understand why people want this to be true; foam rolling is much easier and less strenuous than stretching. Unfortunately, you will not receive lasting effects from foam rolling alone. While foam rolling will only provide temporary improvements in range of motion, we can take advantage of this temporary improvement by proceeding to perform static or dynamic stretching. With consistency, this can help to improve range of motion on a more permanent basis (although more studies are needed on this topic).

There is also no evidence that foam rolling increases strength or explosiveness during your workout, however one may argue that by utilizing a foam roller you are increasing blood flow to the area, and therefore, helping to facilitate contraction of specific muscles during exercise.

Foam Rolling may also help decrease pain by working to desensitize the area through repetitive stimulation and can help promote tissue healing by improving local blood flow.

How do you suggest I use the foam roller in my daily life?

·      In conjunction with a stretching program for improving range of motion

·      As part of a warmup routine, especially for activities that have high mobility requirements

·      As an alternative to pain killers for temporary pain relief

·      As a method of soothing sore, painful muscles after a physically demanding workout

Check out this video for a brief introduction on how to use a foam roller:

For more information or any questions, give us a call at 718-258-3300 or contact us today!

Resources:

Su, H., Chang, N., Wu, W., Guo, L., & Chu, I. (2017). Acute Effects of Foam Rolling, Static Stretching, and Dynamic Stretching During Warm-ups on Muscular Flexibility and Strength in Young Adults. Journal of Sport Rehabilitation,26(6), 469-477. doi:10.1123/jsr.2016-0102

Cartoon depicting man foam rolling retrieved from https://www.gq.com/story/foam-roller-tips

Nick Mazzone received his doctorate in Physical Therapy from Stony Brook University. He has a strong background in strength and conditioning and aims to bridge the gap between strength training and physical therapy. Nick believes that a lifestyle centered around physical fitness and mental well-being are vital to one’s successes and happiness. For this reason, he educates his patients on pain science and helps empower them and motivate them to reach their goals every day. You can find him at Evolve Physical Therapy in Mill Basin, Brooklyn.

How Do I Warmup Prior to Lifting Weights?

By Nick Mazzone, PT, DPT, CSCS

The warmup phase is easily one of the most forgotten components of an exercise program these days. Would you intentionally leave it out if I told you that it could lead to increased performance and results during your workout?

Traditionally, people have used static stretching (long holds in a position that lengthens a muscle) before workouts to help decrease their risk of injury, however there is no evidence that this is the case. Static stretching before exercise has actually been shown to decrease maximal force production, jump height, and sprint speed while increasing reaction time and impairing balance (Perrier et. al).

Rather than static, long holds in the lengthened position of a muscle, dynamic movement involves actively moving through a joint’s range of motion without holding at the end point. A study by Perrier et. al found that dynamic movement including skipping, shuffling, and calisthenics of increasing intensity that were chosen based on the movements that would be performed during training led to improved athletic performance versus static stretching and no stretching at all.

Dynamic movements that mimic the exercises you will be performing help to prepare the central nervous system for physical activity. By activating specific muscles prior to exercising, we are facilitating proper muscle activation patterns and therefore, “priming” the nervous system.

Suggestions for a proper warmup routine

·      15-20 minutes of dynamic movement

·      Must make an effort to mimic the activities that will be performed in the exercise  program

·      Must include enough intensity to elevate heart rate

·      Should not approach more than 30% of your maximal effort to prevent muscle fatigue

Example of warmup routine prior to squatting or deadlifting

·      Bridging with a resistance band 3 sets of 15-20 reps

·      Marching with a resistance band 3 sets of 15-20 reps

·      Body weight squatting with a resistance band 3 sets of 15-20 reps

·      Lateral Band Stepping with resistance band 3 sets of 10 steps in each direction

Example of warmup routine prior to overhead pressing or bench pressing

·      Banded shoulder external rotation with retraction 3 sets of 12-15 reps

·      Wall Angels 3 sets of 10-15 reps

·      Overhead Arm Raise at Wall 3 sets of 10-15 reps

·      Banded Wall Climbs 3 sets of 8-12 reps

For a preview of upper and lower body warmup routines, check out these videos:

For more information or any questions, give us a call at 718-258-3300 or contact us today!

Click here for more information about sports physical therapy and how a personalized physical therapy program may just be your best bet…

Resources

Perrier, E. T., Pavol, M. J., & Hoffman, M. A. (2011). The Acute Effects of a Warm-Up Including Static or Dynamic Stretching on Countermovement Jump Height, Reaction Time, and Flexibility. Journal of Strength and Conditioning Research,25(7), 1925-1931. doi:10.1519/jsc.0b013e3181e73959

Warmup picture retrieved from https://www.hosmerchiropractic.com/blog/7-ultimate-dynamic-stretching-exercises/

Nick Mazzone received his doctorate in Physical Therapy from Stony Brook University. He has a strong background in strength and conditioning and aims to bridge the gap between strength training and physical therapy. Nick believes that a lifestyle centered around physical fitness and mental well-being are vital to one’s successes and happiness. For this reason, he educates his patients on pain science and helps empower them and motivate them to reach their goals every day. You can find him at Evolve Physical Therapy in Mill Basin, Brooklyn.