A Guide To Foam Rolling

Guest post by Joe Hashey, CSCS creator of Powerful Recovery Methods

Foam rolling relies on a technique known as Self-myofascial release (SMR). Our Muscles have a proprioceptor known as the Golgi Tendon Organ. The GTO accounts for saving us from lots of injuries. Whenever a muscle is triggered to the stage of near injury, the GTO reflex transmits a note to seal muscle lower.

Before I explain things further, I’ll throw a bit more technical terms your way – this really is known as autogenic inhibition. The Golgi tendon is essentially supplying your body information and feedback on muscle tension. Autogenic inhibition is really a provision to seal muscles down before they experience more pressure than bones and tendons are designed for.

Without getting too complicated, pressure produced through the foam rolling encourages the GTO and results in allowing the muscle to unwind. The brief relaxation will permit an elevated flexibility and improve tissue quality (Its important not only to have strong muscles, but also flexible ones – specifically for athletes and anybody that really wants to feel good from lifting)(1)

Decreases in soft tissue tension can help revive the muscle’s length-tension relationship.

Allow me to break it further by having an example. The streets within New York and across the nation are filled with after winter pot holes. Each time I’m cruising in my car blaring some “Bringing Sexy Back” I crush one of these pot holes and need to reduce the gas and decelerate.

Imagine just how much better it might be once someone goes out and smoothes the street out and fixes the pot holes? I’ll have the ability to drive more effectively without all of the stops and starts.

Within this example, the street signifies the parts of your muscles and the vehicle represents the muscle activation. Muscle adhesion and the scarring that develops may cause parts of your muscles to unwind (also known as reducing the gas).

To put it simply, foam rolling is a key to bringing the muscle back to it’s healthy condition so it can perform most effectively.

Advantages of Foam Rolling

I’ll use one Integrated Training For The New Millennium by Clark to display the advantages of foam rolling(2):

• Address Muscle Imbalance

• Increase Joint Range of Motion

• Decrease Muscle Tenderness While Growing Joint ROM

• Increased Nueromuscular Efficiency

• Maintain Normal Muscle Length

SMR versus ART

I’ve got a feeling this questions will be asked, so I’ll explain it now. Self myofasical release shouldn’t be wrongly identified as Active Release Technique (ART). ART is usually conducted by a licensed provider and uses hand pressure in order to release fibrous soft tissue adhesion. You will find different amounts of ART including getting the customer to move against the provider’s pressure.

The goals offer a similar experience, only the approach to achieving it’s slightly different.

Foam Roller versus Hands

What is the general preference, foam rolling or perhaps a deep tissue massage? I’d certainly choose the professional massage. HOWEVER foam rollers also commonly known as the “poor man’s massage” for a very good reason. Many sport athletes can’t pay for $80 an hour massages mutiple times per week. I definitely cannot afford that.

The foam roller was produced so large groups (ie workout groups or teams) could receive a few of the advantages of massage yet still make it practical.

Criticisms Of Foam Rolling

I’ve read a couple of articles by trainers who are firmly against foam rolling. Their arguments generally center around the lack of studies on the merits of massage in general and that foam rolling prior to a good work out actually elongates muscle so it’s alot like static stretching.

While I have respect for their views, I’ve had the opportunity to work with SMR since 2003 when it was initially brought to me by my college roommate because he was hoping to enter into the National Football League. I’d recommend you attempt foam rolling and establish your own personal conclusions.

After using one for just two short weeks my mind was made up and I have been enjoying the positive effects ever since. I haven’t seen a reduction in strength as I have with static stretching (amount of general muscle lengthening before pressure is applied) pre-workout. Furthermore research studies (including one conducted in 2008 at Vanderbilt College) have began to appear validating ART and others on SMR.

When and How To Foam Roll

Okay let’s roll (very bad pun totally intended)! Foam rolling is quite simple to do. Go ahead and take the roller, place your body weight onto it, and roll on the desired group of muscles. If the muscle should feel tender – as some areas such as the IT band is going to be from time to time – then make use of your off leg to brace a portion of your weight on.

I actually do light foam rolling preworkout, a full 5-10 minute session after training. Different trainers have various methods, but this works well with me. I additionally take roughly 30-60 seconds per group of muscles when you are performing a complete foam roll session.

Should you hit a place that’s sore, then just apply pressure towards the area using the roller for 30-60 seconds. Don’t roll bruises or acute injuries. Also, for those who have blood circulation problems or another health conditions I’d not advise foam rolling before you consult your doctor.

What Foam Roller To Buy

The harder the more impressive! 100% kidding. Should you with something that is rock solid, such as a PVC pipe, to begin with it’ll HURT your results.

Why? Well whenever you put that type of pressure in your muscles you’ll naturally tense up and defeat the objective of SMR. I am not stating that PVC isn’t an inexpensive alternative for those who have knowledge about soft tissue work, I’m just advocating a progression rather than trying to begin with a rock.

Here are a few better options:

Low Density Foam rollers: These are generally whitened, but I see them offered in most colors at Dick’s Sports. They’re soft and decent to begin with, although not worthwhile for in my personal opinion. They’re so soft they’ll crush within a few weeks and you’ll have to purchase another.

“High Density” Foam Paint rollers: I’ve got a blue one, however they frequently are available in black too. This really is my recommendation to begin with. High density does not necessarily mean super hard. In the end, it’s still foam. This can last a very long time. I’ve had my current high density eva foam roller for around five years and it is still suitable.

PVC Pipe: Real cheap…but real hard. Make certain you mind my warning above and make certain to advance up to it slowly – or at the very least wrap it in something when you begin.

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KEEP CALM AND INVEST ON

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DIVERSIFICATION

The first rule of risk management is diversification.  You should be invested across a broad range of asset classes, markets, sectors and countries.  Investing internationally is of growing importance, since it simultaneously reduces currency, geopolitical and market risk.  People tend to react to the term “foreign investment” as implying greater risk, but it means nothing more than unfamiliar or distant.  The Hang Seng is exotic to the Wall Street investor, the NASDAQ is exotique to the French investor and the CAC might even sound rude to some.

The flip side of the diversification coin is the risk of OVERDIVERSIFICATION.  The marginal benefit of owning more than 12 individual equity holdings starts to drop sharply.  In fact, excessive overdiversification will generate average returns at best, and incur additional fees, commissions and management expenses that will eat in to your returns.  This is why most mutual funds under-perform the market.  Working with a trusted investment advisor to hand-select a portfolio of well chosen, diversified stocks is the first step to managing your risk.

SAFE HAVENS

Under the mattress is not a safe haven. Neither is under a petticoat. There are four traditional safe havens:  Gold, the U.S. Dollar, the Swiss Franc and the Japanese Yen.

When there is uncertainty or instability or any kind of chaos – real or perceived – assets flow to safe havens.  Including a gold stock and having at least part of your portfolio in U.S. Dollar denominated investments are two examples of how you can automatically position yourself into the two most important safe havens.  Talk to your Yield Management Advisor about safe-haven assets appropriate for you and your investment objectives.

RISKS OF STAYING IN CASH

It can be very tempting for a nervous investor to stay in cash.  Don’t.

With interest rates so low, when you factor in inflation, you are actually losing money.  Certain economically strong countries are even experiencing negative interest rates, meaning it costs you money to hold cash.  Switzerland, Sweden and Japan have all experienced this phenomenon recently with Germany about to follow suit. 

Even with positive interest rates, holding cash exposes you to INFLATION RISK.  Inflation causes your purchasing power to decline.  This means that year over year, you can buy less with what you have.  The whole point of investing is to protect what you have and make it grow. 

The best protection against inflation risk is to invest in the market.  While the past is no guarantee of the future, a long term, diversified stock portfolio provides the best returns.  Since 1950 the S&P 500 returned 7% annually, adjusted for inflation and dividends. 

MARKET DOWNTURNS AND HAND-HOLDING

Markets correct, markets crash and at times they suffer slow, grinding downturns known as bear markets.  These always pass.  The important thing is to stay calm, and never sell into panic driven or volatile markets.  This is one of the most important reasons to work with a seasoned professional, like the advisors at Yield Management.  They have seen it all, and most importantly, they are objective.  One of the most vital aspects of their job is not in fact investment selection, but keeping a cool head and guiding you through the inevitable ups and downs in the market. 

THE NEXT STEP

Talk to one of the professionals at Yield Management to find out how they can help you to minimize risk and make your money grow.  They can be reached at:

Yield Management Inc.

4th Floor, 14 Amba Deep Building,

Kasturba Gandhi Marg

New Delhi-110 001India

Phone: +91 11 4014 7039

Fax: +91 11 4046 8919

Email: moc.cnitmgmdleiynull@ofni
Website: www.yieldmgmtinc.com