Addressing Tension and Tissue Quality - Part 1

  For my first real post I want to introduce (or re-introduce for some) a technique that has improved how my muscles feel in many ways: self-myofascial release. Myofascial release comes in many forms but the most common is foam rolling.

A little background before I go further; foam rolling, as with other forms of myofascial release, utilizes what is called autogenic inhibition to reduce muscle tension. Our muscles have many types of sensory receptors in them, some of which detect the level of tension placed on the tissue. These receptors will relax the muscle to prevent injury if enough tension is detected, which is autogenic inhibition.

With foam rolling we want to start with common problem areas and then work our way around seeking out other hot spots that may not seem troublesome at the time. As an example, I began with the iliotibial band (IT Band) due to some nagging knee pain that never seemed to fully go away with stretching. The muscles of the outer hip feed into this long fascial track that eventually attaches just below the knee. When upstream tissues become tight the IT Band gets pulled creating symptoms that include lateral knee pain and a palpable “clicking”. From this point it’s a good idea to work around the entire hip complex as this entire area tends to be problematic due to the amount of time many spend sitting. 

Foam rolling can be used on just about any part of the body so if you have chronic tightness and can get the roller on it, try it out. For the first couple of times you should shoot for about 10 rolls on each area, especially if it's painful. As the procedure becomes less tender proceed to between 20 and 30 seconds per area. This can be done before or after exercise depending on ones needs.

A quick side note, rolling can be a bit uncomfortable in certain areas when you first start so proceed slowly, however, remember the reason it’s uncomfortable is that the muscles are tight. We want to work this tension out which means we need to roll, stretch, massage, or what have you to loosen the tissues up. Below are some common problem areas and how to address them.

IT Band – This is generally one of the most tender areas to foam roll, though it can also be one of the most beneficial. Keep in mind that many of the outer hip muscles feed into this band so rolling all the way into the high hip is a good idea. The low point of the roll should be just above the knee.

 

Piriformis and hip external rotators – Located on the outer hip and deep to the glute max, this grouping of muscles can be responsible for externally rotated feet. Take some time and watch people walk and you’ll be amazed at how many exhibit a waddle of sorts because their feet are chronically externally rotated. In cases of extreme tension the piriformis muscle can put pressure on the sciatic nerve creating what is known as piriformis syndrome, which causes discomfort similar to sciatica including pain that runs down the leg.

Hip Flexors and Quadraceps – An area that can become chronically tight due to long periods of time sitting on a regular basis. That would basically include all desk jockeys out there. For this one you need to start high on the hip by the ASIS (anterior superior iliac spine), which is the portion of the pelvis that can be felt near the waistline above your front pockets. From there move all the way down and finish just above the knee. If this is difficult then rolling from the ASIS to the mid thigh would be one roll and then mid thigh to just above the knee would be another.

 Adductors – The adductor group is a little tough to get at and therefore is overlooked more often than other muscles. As with the calves, this group can be so tight that just putting pressure on the area is enough.

 Gastrocnemius and Soleus (Calves) – Controlling much of what happens in the foot and ankle these muscles get used constantly and therefore require some attention. Sometimes just elevating yourself off the floor is enough to cause discomfort, if this is the case, just flex and extent the ankle rather than trying to roll.

 

Back – Obviously this is a large area and how you position your body makes a big difference. Rolling straight can address the thoracolumbar fascia just above the waistline all the way up to the Rhomboids and Traps at the shoulders. Rotate a bit and the Lats and posterior shoulder become more of the focus. This area usually feels the best to roll because it’s similar to a back massage.

A few options out there:

Low Density Foam Roller

Medium  Density Foam Roller

High Density Foam Roller

Foam Roller Plus with PVC core making it harder

Rumble Roller - nothing but fun right here!

           Remember that certain areas can be challenging at first but stick with it and you will likely experience a reduction in tension. I was amazed by how much better I felt after just a couple weeks of consistent rolling. If your gym doesn't have foam rollers they can be found at places such as power systems and perform better. Feel free to post comments or questions.

-KO

Pictures courtesy of bodybuilding.com.