Dean Somerset – Foam Rolling 101

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I’ll show you how and why to foam roll for maximum effect.

Fascia has become a buzzword in the fitness industry as people create procedures, devices, and treatment methods to work with this specific tissue in the hopes that it will benefit their training plans, whether it is muscle gain, strength increase, flexibility, or speed. In terms of how quickly everything is adopted in fitness, this happened relatively quickly, and polystyrene rollers became popular only in the last 20 years, and in fitness centers only in the last 5 years. There have been very few studies on the fascia, particularly when compared to other tissues and body structures, and as a result, there is a lot of misinformation about the tissue and how to get the best results when working with it. The majority of fitness community information comes from physiotherapists, chiropractors, and chiropractors, with very little coming from dedicated fitness professionals. The history of fascia in medicine and fitness is extremely limited. Fascia was thought to be functionally useless in Renaissance medicine, but it was actually supporting tissue for organs, blood vessels, and nerves. It was frequently cut out and discarded in order to highlight more important tissues such as organs, muscles, and bones. Most anatomical illustrations from the time, particularly those by Vesalius, depicted bodies devoid of fascial tissue. This is largely due to the fact that the fascia rapidly degrades during the study of the corpse, making it extremely difficult to study in comparison to other larger structures. Fascia grew increasingly intriguing with the arrival of microscopes, and subsequently scanning electron microscopes, which could provide a more three-dimensional image of tissues.

It has its own blood supply, neural nourishment, and contractile capabilities, and it can communicate and deliver proprioceptive information about the rest of the body, according to researchers. It not only covers all of the body’s muscles and muscle fibers in its own contractile membranes, but it also influences how much they contract, forms continuations with tendons and ligaments, and creates networks of contractions throughout the body, paving the way for integrated movement analysis. It also had an impact on internal organs, wound healing, and how muscle layers glided over each other.
That’s fine and all, but how does it benefit you?

It would be worthwhile to invest if there was a way to see immediate improvements in range of motion, strength, speed, and painless movement. This is a typical spectrum of responses obtained through foaming, massage, or particular therapy approaches directed at fascial adhesions between layers of tissue. When only foaming is used, the application of compressive forces to tissues can result in an immediate change in muscle tone and fascia. This allows people to squat without pain, run without changing their alignment, which can lead to injury, and slow the degenerative process. Foam rollers are all over the place. I can even go to a prominent yoga apparel store and pick it up among stretchy pants and engraved water bottles. It’s fantastic, but it’s only a tool. The best application of this tool is rarely discussed, nor is it demonstrated in detail in terms of anatomical considerations.

Consider the IT strip, which is a thick strip of dense fibrous fascial tissue on the outside of the thigh that connects the thigh below the knee.

People will roll this area sequentially, but they will not approach it optimally if they lie directly on the hip, essentially right above the seam of their trousers or shorts. They usually roll back and forth too quickly, as if they were trying to roll out pie dough. When they are in a vulnerable state, they hold their breath and press on this suction cup, as if attempting to enter PR. Roll with a slight slope towards the quadrangular muscle (in front of the side seam, the toe is slightly directed towards the floor) for best results on the IT strip, roll incredibly slowly, and always make sure you can breathe deeply and slowly. These three minor changes can have an immediate impact.

It’s critical to have not only this minor alteration in your riding style, but also a planned plan of action for what else you need to stop. Combining IT strip twisting with adductor (inner thigh) and lumbar muscle scrolling results in better relief of knee and hip pain associated with IT strip friction than just scrolling the IT strip, and much better relief than just stretching your fours. This is just one of the topics I cover in Foam Rolling 101. Two large stones that I would like to cover when I put it together are best practices and coordinated planning of how to roll to attack specific areas with the greatest impact. together, and watching the video on your own is worthwhile.

Course in Health and Medicine

Additional medical information:

Medicine is the science and practice of determining a disease’s diagnosis, prognosis, treatment, and prevention.
Medicine encompasses a wide range of medical treatments aimed at maintaining and restoring health through illness prevention and treatment.
Modern medicine employs biomedical sciences, biomedical research, genetics, and medical technologies to diagnose, treat, and prevent injuries and diseases, typically with pharmaceuticals or surgery, but also with psychotherapy, external tires and traction, medical devices, biologicals, and ionizing radiation.

Medicine has been practiced for thousands of years, for the most part as an art (a set of skills and knowledge), frequently in conjunction with religious and philosophical beliefs of the local society. A medic, for example, employed medicines and prayers to heal, while an ancient philosopher and doctor utilized bloodletting in line with humor beliefs.
Since the advent of modern science in the last few centuries, most medicine has evolved into a hybrid of art and science (both fundamental and applied, under the auspices of medical science).
Although stitching is an art that is learned through practice, science provides insight into what happens at the cellular and molecular levels in stitched tissues.

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