Foam roller...

It has taken me quite some time to come around to and get into the foam roller. I will discuss this in a bit of detail but first let me go into the what's and why's of the foam roller for me.

Basically the foam roller is a form of self myo-fascial release/trigger point release work. A caveat here - Deep tissue work by a skilled massage therapist is always preferred but the foam roller does allow for the individual to hit those "hot spots".

A 6" round by 1' or 3' section of "foam roll" (I recommend the PB Elite brand from www.performbetter.com ) and off you go - lay it on the floor and begin rolling sections of you body on it. You get to adjust the pressure and position and find trigger points and hot spots. Once you have found a trigger point roll the area between 20-30 times or until you notice the trigger has decreased or gone away. Arms, back, hips, legs, calves etc...if you are controlling the pressure well you can hit almost everywhere. Taking the edge of the end of the roller and "digging" into your hip flexor is one of my personal favorites.

This has made a difference for me recently - it has allowed me to release some triggers from my hips and calves that were beginning to cause some issues. Great stuff!

Why did it take me awhile to come around to the foam roller? Couple of reasons:
1. I am a bit slow on the uptake sometimes - sad but true ;)
2. You develop triggers for a reason - unless you address the reason - expect to keep rolling.
3. Screening first! Find the restricted on asymmetrical movement patterns - roll the areas involved - then apply corrective drills and viola - reduced or eliminated triggers.
4. I read too often of people falling into the trap of #2 - rolling and releasing without ever addressing the reason. This lead me to believe initially that the foam roller just wasn't that great of a tool. I mean if you keep releasing - re-triggering - releasing etc... There is something wrong with that - caveat here:
A pain stimulus or activity that will "spawn" triggers (yes - just like demon spawn!) - like an "injured" knee or shoulder or squatting ;) These things will reactivate triggers regardless of the technique used.
I am currently working with someone awaiting a medial knee compartment replacement (I started with him about 2 and a 1/2months ago) and I understand that until that pain stimulus is removed he will continue to shut off certain areas and need "rehab" type techniques. {A quick aside here - since beginning with me he is walking pain free without a crutch for short distances - pretty damn cool!}
So understand that while the foam roller is a great tool and can have very positive impact - understand what you are doing and why your are releasing and/or re-releasing certain areas.