Low Impact

Low Impact | Lower Body Foam Roll

June 3, 2020

Breathe…

SELF MYOFASCIAL RELEASE

:30+ SECONDS EACH / PERFORM ON LEFT AND RIGHT SIDE

TRIGGER POINT ARCHES (L/R)

UPPER THORACIC SPINE

GLUTES

HAMSTRINGS

CALVES

TFL & ILIOTIBIAL (IT) BAND

QUADRICEPS

ADDUCTOR GROUP (INNER THIGH)

ANTERIOR TIBIALIS (SHINS)

Reduce tension and break up muscle knots as you enjoy this foam rolling sequence.

You’ll start by working on your feet first with a trigger point object like a tennis ball.

Trigger point work (a fancy term for concentrated foam rolling) is a great tool that allows you to address targeted areas that might be affecting other regions of the body.

Here’s an example:

You might’ve heard me use the phrase “posterior kinetic chain” but you aren’t quite sure what that means.

To make things simple, think of your posterior kinetic chain as a fancy way of saying “all the muscles on your backside”. 

Chances are if one muscle is tight, the surrounding tissue is also tight.

This usually results in a cascade of muscles being completely out of whack because they are all pulling on each other in the wrong direction.

But now, using a tennis ball (or frozen water bottle, or dog toy, etc.), we’ve applied pressure to our arches and allowed our plantar fascia (the fibrous tissue on the underside of your foot), to relax and lengthen.

The result? 

Suddenly our calves, hamstrings, and hips are not quite so tight. 

Hooray!

Keep in mind, it doesn’t always work that way, but trigger point is a great reminder that our entire body is connected through a series of ligaments and tendons. 

So the next time you’re experiencing low back pain, you might want to start at your hamstrings first. 

Your back might not be to blame after all.

.  .  .  .  .  .  .

Whether you are a veteran foam roller or just trying it for the first time, remember:

If you find a tender spot, hold it in place for at least 30 seconds to allow the muscle fibers to relax. 

Try not to rush this process!

If you roll too fast, the receptors in your muscle fibers might ilicit a defense response, causing your muscles to actually contract rather than lengthen to prevent potential tearing of the fibers.

The end result could mean being stuck with even tighter muscles!

As you perform self myofascial release, allow your muscles to melt into the foam roller, like butter melting in a pan. 

In doing so, you’ll be more likely to experience the benefits of your foam rolling. 

 

Cheers!

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