The homework exercise that we all dread! “It’s boring, it takes too much time and it hurts”. Have these thoughts run through your head? How often have you been told by your trainer to do some foam rolling/tennis balling as part of your homework routine or before sessions…and NOT done it?  So let’s break it down, how does this work? Why are your trainers always on your case about it? And most importantly, why is it so important…

When you foam roll you are adopting a technique called ‘myofascial release’. Myofascia simply means the fascia (like the white connective tissue you find on a cut of meat) surrounding or separating the ‘myo’ (muscle). Fascia is a spider-web like material which weaves its way through, around, over and under every structure in your body. IT’S EVERYWHERE. Where there’s more need for load, such as a weight bearing task, the body lays down more fascia in those areas. Fascia increases its density in response to increased loads and stresses. When you went from crawling to standing for the first time, it was inevitable that you would have fallen over first because the fascia providing support hasn’t adapted to the new load.

“Fascia increases its density in response to increased loads and stresses”

Repetitive stresses and increasing loads causes a thickening of the connective tissue. Now think about your typical day to day activities. Do you sit at a desk, working on a computer for hours at a time? Do you go to the gym and do the same exercises over and over again? Hit a ball with the same hand or kick a ball with the same leg all the time? What you’re doing is increasing layers of connective tissue in those areas. I’m not saying that any of the above is either good or bad because everybody is different but I want you to simply understand the process that’s taking place. These increased loads could be the cause of some of your ongoing pains and aches or possibly set you up for more injury. How so? Well let’s take a look…

“Fish without water is a dead fish, Muscle without nutrients is a dead muscle”

Remember that myofascia means the connective tissue surrounding or separating muscle tissue. Think of it like a fish within a net. Give the fish room to move and have nutrients freely flowing and the fish will survive. Fascia and muscle is the same. Keep the fascia from binding up too tight and the surrounding tissue will be healthy. What if you don’t stop the net from binding up? 

 The fish (muscle) has less room to move and water (blood and nutrients) can’t move as freely through the gaps. Simply said, Fish without water is a dead fish, Muscle without nutrients is a dead muscle. What you may describe as a ‘knot’ or a ‘trigger point’ within the body is a dehydrated point in the muscle. To sum it all up, if you tighten up your fascia, you dehydrate the muscle and can end up with nasty knots, complaining of stiffness and pain. So how do we go about fixing this?

 We need to address the load that’s being placed on that particular area. For the office worker with poor posture, using techniques to improve your posture will decrease the load on their lower and upper back. Trying to change your patterns of repetitive load is ideal to prevent further adhesions but it’s important to control the tightness that’s already taken place. You now know that this process WILL take place so when you get the chance it’s important you manage it before you fall into a continuous cycle. How so?

FOAM ROLL. When you foam roll, you are breaking up this connective tissue at those areas of highest stress in your body. This breaks down the adhesions within the fascia to promote the movement of nutrients and rehydrate the surrounding tissue again.  Think about it, you are about to go and work your muscles, but they are dehydrated and not working effectively. Your body will now compensate and your chances of having an injury has just rapidly increased. It’s to prevent injury, get more out of your sessions and make you feel better that your trainers are always on your case.

Foam Rolling tips to make your life easier

DON’T LET IT HURT – The fascial system is controlled by the nervous system and if you are in a lot of pain and discomfort, you up-regulate the nervous system which will make it impossible to relax the fascia.

 WARM UP FIRST – Connective tissue is held together by a gelatinous like substance which is broken down when heated up. Think of trying to move a spoon through cold honey…it’s very sticky! Now heat it up and do it again…much easier.

 GE THE TIMING RIGHT – If you are an office worker, break up long bouts of sitting with a short walk and then some foam rolling. If you are an athlete you may need to do it before and after sport. Before, to facilitate effective movement and after to reduce the overactive laying down of fascia. This is one to ask your trainer about if you are unsure.

 READ THIS AGAIN – If you don’t understand it and don’t believe in it, you simply won’t do it. I urge you to read this one more time and understand it.

 GOOD LUCK