Foam Rolling 101 – From the Future

In the movie Back to the Future 2, Marty and Doc went to the future.

The date in the “future” was October 21, 2015.  Based on the movie, some “predictions” about our current time have been made.  Hover boards, floating cars, rehydrating food, self-tying shoes, and the Cubs winning the World Series are just a few predictions about 2015 in the Comic Fiction Movie released in 1989.  Did you notice that in the movie, most of the people were active, able, and not injured?  The writers must have imagined pieces of equipment that could help us prevent injury!

With advances in technology and medicine, we are getting close to a time where injuries and illnesses are becoming more preventable.  One of type of injury that may be more preventable than others is an injury to a muscle, or an injury that is caused by a muscle.  Muscles that are tense, tight, and immobile can lead to increased risks of injury.  So how can we help prevent these muscular injuries?

These must have been one of the pieces of equipment the writers of Back to the Future 2 imagined!

Foam RollerWondering what these weird foam cylindrical doodads are and what they are used for? Let me introduce you to your new best friend, the foam roller.  These are found in most work out facilities, gyms, yoga studios, and PT clinics!  They can be found for sale online, at most stores like Target, or here at Back in Motion PT.  They range anywhere from $20-$50 and are definitely much cheaper than the cost it will take to repair your injury.

What is a foam roller for?

  • Decrease muscle tightness and myofascial tightness
  • Improve flexibility and range of motion
  • Help improve posture
  • Keep our bodies moving “the way it should”
  • Prevent pain caused by limited flexibility and tight muscles
  • Decrease pain caused by muscular tightness and lack of flexibility

What are common areas to foam roll, and how do I do it?

  • Thighs:
    • Quads: Lie face down so stomach is facing downward. While supporting your upperbody with your arms, elbows, or hands, roll up and down on the foam roller with the back of your thighs.
    • Hamstrings: Lie face up so stomach is facing upward. While supporting your upper body with your arms, elbows or hands, roll up and down on the foam roller with the back of your thighs.
    • IT Band: Lie down on the side you would like to foam roll. While supporting your upperbody with arms, elbows, or hands, roll up and down the foam roller with the side of your thigh.
  • Butt/Glutes: Sit on foam roller with more weight shifted to one side (The side you would like to foam roll). Roll up and down the foam roller with your butt.
  • Calves: Lie with outstretched legs and calves on the foam roller. Roll up and down the foam roller with the back of the lower leg.
  • Spine: lie on foam roller with stomach facing up and knees bent. Use arms to support if needed, and roll up and down the foam roller with the back muscles.  Be sure to roll the different areas of the spine.
  • Sides: Lie on foam roller facing sideways. Use arms to support if needed and roll up and down the foam roller with the side of your body.

For more information on foam rolling, or if you are unsure whether a foam roller is the right option for you, feel free to call Back in Motion PT at any of our locations. #(207) 839-5860

30-minute free screens are a great way to get a professional opinion!

By Duane Kiyota, DPT

Back in Motion Physical Therapy – South Portland Clinic

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