Foam Rollers Versus Stretching Ex L Physiotherapy presents

Foam Rollers Versus Stretching Ex. L Physiotherapy presents…

Foam Rollers vs Stretching

Stretching

>> Stretching is the “movement applied by an external and/or an internal force in order to increase muscle flexibility and/or joint range of motion” >> Usually performed after the warm-up and cool down to exercise (Weerapong et al. 2004) What is stretching?

>> Improved flexibility and joint range of motion due to increase in muscle-tendon complex compliance >> Reduces soreness after exercise by reducing muscle tightness/stiffness >> May improve performance for certain exercises >> Can reduce likelihood of injury (Weerapong et al. 2004) Benefits of stretching

>> Static – Passive movement of muscle to maximum range of motion + holding it for an extended period >> Dynamic – slow movement of a joint as a result of antagonist muscle contraction throughout the range of motion >> Ballistic – fast, bouncing movements near the end of range of motion >> Proprioceptive Neuromuscular Facilitation (PNF stretching)- reflex activation and inhibition of agonist and antagonist muscles (Weerapong et al. 2004) Types of stretching

Static Stretching • >90 s stretch significantly reduce muscle-tendon complex resistance • Improves tendon/aponeurosis stiffness passively, but does not affect active stiffness! • May decrease muscular strength for up to 1 hour due to neurological inhibition • Causes reduced peak torque and rate of force development (Carvalho et al 2012, Weerapong et al 2004) Fun Facts 1~

• Efficiency of exercise -> stiff muscles provide a more efficient transmission of contractile force, but flexibility allows for efficient use of stored elastic energy • There is conflicting evidence as to whether stretching prior to exercise reduces chances of injury. • Dynamic/Ballistic stretching has better results in neuromuscular performance than static stretching. • PNF uses autogenic inhibition, and can potentially yield greater improvements in joint range of motion in the acute setting compared to static stretching. (Carvalho et al 2012, Weerapong et al 2004, Cresswell et al 2006) Fun Facts 1. 1~

(c) Static standing hamstring stretch (d) Dynamic: leg swing hamstring stretch Common stretch (Hamstring)

(e) Ballistic: bouncing at end of ROM of standing stretch (f) PNF: Assisted hamstring stretch Common stretch (Hamstring)

Foam Rolling

>> Foam rolling is a self-myofascial release technique used to reduce fibrous adhesions between layers of fascial tissue, thereby optimizing muscular function and increasing range of motion. >> In principle is similar to massage. >> Used as a supplement modality to treat soft tissue injuries. >> Foam rolls are also used as a tool in a variety of exercises, and improves proprioception(body sense), balance, and neuromuscular control. (Mac. Donald et al. 2013, Fiscella 2004) What is foam rolling?

(o) Muscle and fascia

>> Improves joint range of motion >> Releases trigger points/knots in muscle and fascial tissue, increases muscle/skin temperature (similar to therapeutic massage) >> Reduces fatigue, thus increasing work-out/exercise duration >> Mood enhancer -> ergonomic aid that stimulates parasympathetic nervous system, increasing relaxation, reducing pain, anxiety and tension (psychological benefit) (Mac. Donald et al. 2013, Healey et al. 2014) Benefits of foam rolling

>> Makes use of body mass to apply pressure to soft tissue >> Starts proximally and moves distally >> Small undulations create sweeping pressure to generate heat via friction, promotes thixotropic (fluid -like) property, and reduces fascial adhesions or ‘knots’. >> High pressure applied to sensory receptors in skin dulls sensation and increases stretch tolerance (Mac. Donald et al. 2013) How Foam rolling works

>>Short intervals of foam rolling (2 x 1 minute intervals) increases range of motion yet still retains muscular strength as compared to prolonged static stretching/massaging (7 -15 minutes) (Mac. Donald et al. 2013) Fun Facts 2!

Primary: > High density foam rollers (g) PVC full round rollers and half round rollers Secondary: > Half round foam rollers > Softer, uniform polystyrene foam rollers (h) Polystyrene foam rollers Types of foam rolls

(i) Glutes foam roll stretch (a) ITB foam roll stretch Commonly targeted Areas

(l) Bridge foam rolling with lower back release (k) Wall squat with foam roller Commonly targeted areas

(l) Core stabilization exercise with foam roller – march with feet Common foam roller exercises

(m) Tandem walk on half round foam roller (n) Standing balance/side-shuffling on half round roller. Balance foam roller exercises

>> Static stretching and foam rolling have similar efficacy in increasing joint range of motion (~10 -12%) >> Both increase muscle-tendon unit extensibility and decrease muscle tightness. Similarities between stretching and foam rolling

Foam Rolling (self myofascial release) Stretching • Creates ‘massage’ effect – • Flexible in application in various warms skin and muscle, increase physical activities blood flow • Prolonged static stretches can • Acute (<2 mins) foam rolling significantly improve passive does not impair neuromuscular stiffness and ROM, but impairs activation (muscle performance) muscular performance • Reduces feeling of fatigue • PNF stretching can provide rapid (psychological), and can gains in range of motion improve work out duration So what’s the difference?

> There are no studies directly comparing the effects of foam rolling and stretching > Through empirical measurements such as muscular function and joint range of motion, both have their benefits Foam Rolling: * Self-administered massage (mechanical + psychological benefit) * Improves flexibility * Reduces fatigue and tension in muscles * Increases work out duration Stretching: * Improves flexibility * Flexible in application * Reduces tension in muscles Overview: Which is better?

• Progress stretches slowly and gradually to allow for the muscle-tendon unit to adapt to changes in length. • Avoid ballistic stretches unless you are well trained high risk of injury if performed incorrectly. • If rolling sensitive areas, it may be easier to start with softer rollers first, then progress to harder ones. • Before performing foam rolling exercises, make sure you can perform them on a stable surface first. General Precautions

Demonstrations!

Lower Back Rolling Back stretch

Core stabilisation - Static Balance Core stabilisation - Reaching

Hip Adductors Ilio-tibial band (ITB)

Hip Flexors Quadriceps

Calf Hamstring

Chest/Pectorals Triceps

1 sided chest/pectoral Rotator cuff

Wrist flexors (Forearm) Wrist extensors (Forearm)

Questions?

One Day Special RRP Sale price 10 cm Long Round $ 50. 00 $ 45. 00 15 cm Short Round $ 33. 00 $ 30. 00 15 cm Long Round $ 72. 00 $ 67. 00

References 1. Carvalho, F. L. , Carvalho, M. C. , Simao, R. , Gomes, T. , Costa, P. B. , Neto, L. B. , Carvalho, R. L. , and Dantas, E. H. (2012). Acute effects of warm-up including active, passive, and dynamic stretching on vertical jump performance, Journal of Strength and Conditioning Research. 26(9). 2447 -452. 2. Cresswell, A. G. , Riek, S. , and Sharman, M. J. (2006). Proprioceptive neuromuscular facilitation stretching: Mechanisms and Clinical Implications, Sports Medicine. 36(11). 929. 3. Fiscella, C. (2004). Using foam rollers in the fitness setting: here’s a fun way to add a new dimension to your personal training sessions and group fitness classes, IDEA Fitness Journal. 1(3). 58. 4. Healey, K. C. , Hatfield, D. L. , Blanpied, P. , Dorfman, L. R. , and Riebe, D. (2014). The effects of Myofascial release with foam rolling on performance, Journal of Strength and Conditioning Research. 28(1) 61 -8. doi: 10. 1519/JSC. 0 b 013 e 3182956569 5. Keith, S. (2012). Back pain, Joe Wielder’s Muscle and Fitness. 73(3). 64. 6. Kent, M. (1997). Stretching. Food and Fitness: A Dictionary of Diet and Exercise. Oxford University Press. 7. Mac. Donald, G. Z. , Penney, M. D. H. , Mullaley, M. E. , Cuconato, A. L. , Drake, C. D. J. , Behm, D. G. , and Button, D. C. (2013). An acute bout of self-myofascial release increases range of motion without subsequent decrease in muscle activation or force, Journal of Strength and Conditioning Research. 27(3), 812 -21. doi: 10. 1519/JSC. 0 b 013 e 31825 c 2 bc 1 8. Peixinho, C. C. , Martins, N. S. F. , Fernandas de Oliveira, L. , Machado, J. C. (2014). Structural adaptations of rat lateral gastrocnemius muscle-tendon complex to a chronic stretching program and their quantification based on ultrasound biomicroscopy and optical microscopic images, Clinical Biomechanics. 29(1), 57 -62. 9. Weerapong, P. , Hume, P. A. , Kolt, G. (2004). Stretching: Mechanisms and Benefits for Sport Performance and Injury Prevention. Physical Therapy Reviews. 9. 189 -206.

Images a) PVC foam rollers. (2014). Retrieved from http: //www. 360 conditioning. com/images/detailed/FR 3 Y 3__PVC_Foam_Roller_1_WYN 2329. jpg b) Hamstring stretch. (2013). Retrieved from http: //rollingout. com/wp-content/uploads/2013/05/Hamstring-Stretches 5. jpg c) d) Standing hamstring stretch. (2010). Retrieved from http: //0. tqn. com/d/exercise/1/0/y/F/stretchhamstring. jpg e) Standing hamstring stretch. (2010). Retrieved from http: //www. osteoarthritisblog. com/wpcontent/uploads/2010/12/standing-hamstring-stretch. jpg f) Assisted hamstring stretch. (2011). Retrieved from http: //www. growfit. com. au/img/parentweek 3/advanced/big/01. jpg g) h) i) j) Foam rollers. (2014). Retrieved from http: //reboundsportsphysio. com. au/wp-content/uploads/2010/07/foamrollers. jpg k) Supine foam roller. (2013). Retrieved from http: //st 1. health. india. com/wp-content/uploads/2013/05/upper-back-foamrolling 3. jpg l) Toe taps/knee lifts. (2008). Retrieved from http: //www. pilatesdigest. com/wp-content/uploads/2008/05/pilatesexercise-toe-taps-and-knee-lifts-on-the-foam-roller. jpg m) Foam roller balance. (2013). Retrieved from http: //www. golf-fitness-and-training-tips. com/images/foam-rollerbalance. jpg n) Foam rollers Long Half Round. (2014). Retrieved from https: //www. optomo. com. au/uploaded/thumbnails/Foam-Roller. Long-Half-Round-Calf-Workout-Outdoors_547_800 x 700. jpg o) Fascia Muscle. (2013). Retrieved from http: //www. bandhayoga. com/images/Blog/fascia_muscle. jpg Leg Swing hamstring stretch. (2010). Retrieved from http: //pulse. treadmill. com/wpcontent/uploads/2013/02/stretching-hips 1. png Polystyrene rollers (2014). Retrieved from http: //www. foambymail. com/blog/wpcontent/uploads/polycylinder 1. jpg Piriformis foam roll stretch. (2013). Retrieved from http: //blog. nasm. org/wp-content/uploads/2013/08/Figure 5. jpg Foam roller wall squat. (2013). Retrieved from http: //www. melbourneosteo. com. au/wpcontent/uploads/2013/02/foam-roller-wall-squat. jpg