Foam Rolling For Dummies

Cover
Title Page
Copyright
Introduction
About This Book
Foolish Assumptions
Icons Used in This Book
Beyond the Book
Where to Go from Here
Part 1: Getting Started with Rolling
Chapter 1: Rolling for Life
The Mind of an All-Pro Roller
Rollers 101
Getting Under Your Skin
Key Questions for You
Working Out with Rollers
Using Rollers to Manage Your Injuries
Preventing Injuries with Roller Treatments
Chapter 2: Choosing the Right Roller(s) for You
Not All Rollers Are Created Equal
Other Equipment You May Want
Finding a Roller to Meet Your Needs
Chapter 3: Finding the “Perfect” Roller Launch Pad
Improvising in Unique Roller Settings
Finding a Relaxing “Roller Rink”
Having Enough Room to Roll
Other Tips to Rolling Right
Padding and Pressure Relief
Chapter 4: Caring for Your Roller
Cleaning Your Roller: Illness Prevention 101
Understanding What’s Good and Bad About the Covering on Your Roller
Storing Your Roller
Chapter 5: Roller Safety 101
Assessing the Safety of Your Roller Rink
Who Should Not Be a Roller
What Not to Roll
Avoiding Injury on a Roller
Part 2: Rolling the Right Way
Chapter 6: Timing Is Everything: When and When Not to Roll
Knowing When to Roll
Knowing When Not to Roll
Chapter 7: Warming Up Your Body for the Roller
Preparing Your Entire Body for the Roller
Warming Up Your Mind Before Rolling
Getting the Rolling Site Ready for Contact
Chapter 8: Work With Your Muscles, Not Against Them
My Five Ryan Rolling Rules
Working with Your Muscles by Keeping Them Hydrated
Good Roller Pain versus Bad Roller Pain
Chapter 9: Supercharging Your Post-Workout Recovery with a Roller
The Value of the Recovery
Give Me Six: The Six-Minute Recovery Roll-Down
Stretching a Freshly Rolled Muscle
Common Recovery Mistakes to Avoid
Part 3: Meeting the Muscles You’re Rolling Over, and More
Chapter 10: Discovering What’s Under the Skin: Knowing Your Anatomy
Muscles and Tendons
Bones and Joints
Fascia
What’s a Myofascial Trigger Point?
The Treasure Hunt
Chapter 11: Upgrading Your Posture
Why Good Posture Is So Important
Understanding Posture
Key Landmarks for Evaluating Posture
What Does Perfect Posture Look Like?
What Does Poor Posture Feel Like?
Improving Your Posture
Chapter 12: How Muscles and Joints (Supposedly) Work in Harmony
Your Body — The Ultimate Machine
Understanding How Healthy Muscles and Joints Work Together
Knowing When Your Body Needs a Wheel Alignment
Chapter 13: Fascia: Taming the Beast
How Tight Fascia Makes Even Simple Movements Hard
Tight Fascia’s Impact on Other Types of Tissue
Tips for Healthy Fascia
Chapter 14: Managing Scar Tissue
What Is Scar Tissue?
Four Phases of Scar Healing
Factors Making Scar Tissue Good or Bad
Symptoms of Scar Tissue Pain
Types of Scars
Tips to Manage Scar Tissue
Part 4: Unlocking Tight Muscle and Fascia with Rollers
Chapter 15: Scouting Your Body for Pain, Stiffness, and Restrictions
Constructing and Interpreting Your True Past Medical History
Body Assessment
Finding the Source of Your Pain
Putting Your Scouting Report Together
Chapter 16: Unlocking Your Upper Legs
Ryan Rolling Rules for the Upper Legs
Unlocking the Quads (aka the Workhorses)
Unlocking your Iliotibial Band (ITB)
Unlocking the Groin Muscles
Unlocking the Hamstrings
Chapter 17: Unlocking Your Lower Legs and Feet
An Inside Look at the Lower Legs and Feet
Ryan Rolling Rules for Lower Legs and Feet
Unlocking the Calf — Back of Shin
Unlocking the Peroneals — Outside Corner of Lower Shin
Unlocking the Ankle Dorsiflexors — Front of Shin
Unlocking the Arch
Chapter 18: Unlocking Your Lower Back and Hips
Ryan Rolling Rules for Your Hips and Lower Back
An Inside Look at the Lower Back and Hips
Unlocking the Lower Back — Back Extensors
Unlocking the Front of the Hip — Hip Flexors/Upper Quad
Unlocking the Side of the Hip — Hip External Rotators, aka “The Ladder”
Unlocking the Back of the Hip — The Glutes, aka “The Roof”
Chapter 19: Unlocking Your Chest, Upper Back, and Neck
An Inside Look at the Chest, Upper Back, and Neck
Ryan Rolling Rules for Chest, Upper Back, and Neck
Unlocking the Front of Your Chest — The Pecs
Unlocking Your Upper Back — Shoulder Blade Stabilizers
Unlocking Your Side — Latissimus Dorsi
Unlocking Your Neck — Upper Trapezius
Chapter 20: Unlocking Your Shoulders and Arms
An Inside Look at the Shoulders and Arms
Ryan Rolling Rules for Shoulders and Arms
Unlocking the Front and Side of the Shoulder — Delts
Unlocking the Back of the Shoulder — External Rotators
Unlocking the Palm-Side of the Forearm — Wrist Flexors
Unlocking the Back of the Forearm — Wrist Extensors
Unlocking the Palm of the Hand — Finger Flexors
Chapter 21: Foam Rolling Workouts and Key Stretches
Strengthening with a Roller
Stretching with a Roller
Upper-Body Roller Workouts and Stretches
Core and Spine Roller Workouts and Stretches
Lower Body Roller Workouts and Stretches
Part 5: Workouts, Stretches, Injury Management, and Injury Prevention with Rollers
Chapter 22: Injury Management with Rollers
ROLLER Treatment Planner
Shoulder Injuries
Elbow Injuries
Lower Back Injuries
Hip Injuries
Thigh Injuries
Knee Injuries
Ankle Injuries
Chapter 23: Injury Prevention with Rollers for Your Sports
What Is Injury Prevention?
Three Steps to Prevent Injuries
Applying the Three Steps to Preventing Injuries in Your Sport
Part 6: The Part of Tens
Chapter 24: Ten Roller Do’s and Don’ts
Do Breathe
Do Trust Your Roller and Your Body’s Response
Do Be Creative
Do Toughen Up
Do Follow Up Your Roll with Reset Moves
Don’t Hold Your Breath
Don’t Roll on Swollen and Inflamed Injuries
Don’t Add Joint Motion Too Early
Don’t Work Against Your Body
Don’t Roll on Nerves, Bones, or Open Wounds
Chapter 25: Ten Changes Your Body Will Feel from Rolling
Looser Muscles
Increased Joint Range of Motion
Less Effort to Move
Smellier Urine
Faster Warm-Up
Less Pain and Fewer Injuries
Increased Muscle Strength
Improved Posture
Faster Recovery
Better Sleep
Chapter 26: Ten Groups Who Love Rollers
Stiff or Inflexible People
The Injury-Prone
Runners
Mature Athletes
Cross Trainers
Bikers
Stop-and-Go Athletes
Walkers and Hikers
Human Cardio Machines
Yoga Haters
Index
About the Author
Advertisement Page
Connect with Dummies
End User License Agreement
List of Tables
Chapter 5
TABLE 5-1 Potential Injuries When Rolling With Poor Posture
Chapter 10
TABLE 10-1 Sources of Muscle Pain
List of Illustrations
Chapter 1
FIGURE 1-1: Unlocking the hard-working upper quadriceps muscles.
FIGURE 1-2: Roller treatment for a tight calf.
FIGURE 1-3: Unlock glute muscles on the “roof,” and hip external rotators on th...
FIGURE 1-4: Unlocking the pectoralis minor allows the entire shoulder girdle to...
FIGURE 1-5: Unlocking the shoulder external rotator muscles inside “the scapula...
Chapter 2
FIGURE 2-1: Circular rollers come in various sizes and lengths.
FIGURE 2-2: Multi-pattern rollers provide varying surfaces to treat muscles ten...
FIGURE 2-3: Cylindrical vibrating roller.
FIGURE 2-4: Round vibrating rollers, large and small.
FIGURE 2-5: With their round shape and various sizes, roller balls provide very...
FIGURE 2-6: Half roller adds stability to the standard roller.
FIGURE 2-7: Travel roller transforms from a slim travel mate to a solid roller....
FIGURE 2-8: Simple stick roller for warming up a muscle.
FIGURE 2-9: Complex stick roller to provide isolated muscle treatments.
FIGURE 2-10: Handheld massager with varying speeds and applicators.
FIGURE 2-11: Balance improves with a simple dowel in hand.
FIGURE 2-12: Pad under an elbow equals a happy elbow.
FIGURE 2-13: Protecting a bony knee with a pillow or towel.
FIGURE 2-14: Think of stretch bands as an extension of the arms to properly pos...
FIGURE 2-15: Adding resistance bands helps activate certain muscles while you u...
Chapter 3
FIGURE 3-1: Rolling at home with the family.
FIGURE 3-2: Many leg-rolling techniques require elbow padding to relax.
FIGURE 3-3: Knees are bony, so extra padding is helpful.
Chapter 4
FIGURE 4-1: Thoroughly clean your roller before and after each use.
FIGURE 4-2: Closeup view of the different surfaces on rollers
FIGURE 4-3: Love thy roller, in sickness and in health.
FIGURE 4-4: A sad roller haphazardly thrown into a dirty gym bag.
Chapter 5
FIGURE 5-1: Padded and consistent surface for rolling.
FIGURE 5-2: Solid wall with plenty of space to move and twist.
FIGURE 5-3: Rollers are used by athletes in every sport: Colleen Quigley (Olymp...
FIGURE 5-4: “Good pain” accompanies post-rolled muscles, tendons and fascia rel...
FIGURE 5-5: All-too-familiar bad pain!
FIGURE 5-6: Examples of dangerous rolling treatments.
Chapter 6
FIGURE 6-1: Inside look at fascia.
FIGURE 6-2: Roller ball used for hip and low back pain when sitting.
FIGURE 6-3: The busy neighborhood of the thigh.
FIGURE 6-4: The most ignored, but important, system in the human body: the lymp...
Chapter 7
FIGURE 7-1: Low-intensity exercise to increase blood flow into the tissue to be...
Chapter 8
FIGURE 8-1: The author working in the NFL.
FIGURE 8-2: The author practicing what he preaches.
FIGURE 8-3: A well-aligned spine.
FIGURE 8-4: Our muscles’ troublemaker: the myofascial trigger point.
FIGURE 8-5: An active contraction on one side of a body part helps the roller r...
FIGURE 8-6: Reciprocal inhibition in action.
FIGURE 8-7: The author in Ironman Austria.
Chapter 9
FIGURE 9-1: Draining the legs to supercharge your recovery.
FIGURE 9-2: Squats and arm circles to assess what parts of your body need some ...
Chapter 10
FIGURE 10-1: The anatomy of a muscle.
FIGURE 10-2: The cycle of pain and abnormal movement.
Chapter 11
FIGURE 11-1: Strong sitting posture.
FIGURE 11-2: Poor sitting posture.
FIGURE 11-3: Improving your spine posture is similar to improving the position ...
FIGURE 11-4: Poor head posture.
FIGURE 11-5: Perfect head posture.
FIGURE 11-6: Poor shoulder posture.
FIGURE 11-7: Perfect shoulder posture.
FIGURE 11-8: Poor lower back posture.
FIGURE 11-9: Perfect lower back posture
FIGURE 11-10: Poor pelvis posture.
FIGURE 11-11: Perfect pelvis posture.
FIGURE 11-12: Poor foot posture.
FIGURE 11-13: Perfect foot posture.
Chapter 12
FIGURE 12-1: Athletic movements with effortless grace and precision.
FIGURE 12-2: The human body is the ultimate machine.
FIGURE 12-3: Golgi tendon organs located in the anchoring tendons for each musc...
FIGURE 12-4: Muscle spindles are stretch receptors in skeletal muscle.
FIGURE 12-5: Poor posture changes the role of muscles, joints, and fascia.
Chapter 13
FIGURE 13-1: The beauty, complexity, and strength of the human body’s fascial w...
FIGURE 13-2: Fascia is tightly wrapped around almost all of your muscles, joint...
Chapter 14
FIGURE 14-1: The four steps to healing a wound.
FIGURE 14-2: Rolling to mobilize scar tissue.
Chapter 15
FIGURE 15-1: Assessing your standing posture.
FIGURE 15-2: Assessing your walking posture.
FIGURE 15-3: Assessing your squatting form.
Chapter 16
FIGURE 16-1: The workhorses’ stable located on the front of the thigh.
FIGURE 16-2: Rolling the quad muscles — starting, middle, and finishing positio...
FIGURE 16-3: Level 2 quad treatments involve adding a slow, 45-degree knee bend...
FIGURE 16-4: The short, strong TFL muscle feeds into the ITB as it lays firmly ...
FIGURE 16-5: Rolling your ITB and lateral thigh — starting, middle, and ending ...
FIGURE 16-6: Level 2 ITB treatments involve adding a slow, 45-degree knee bend....
FIGURE 16-7: The busy and complicated landscape of the inside of the thigh.
FIGURE 16-8: Groin rolling technique, starting, and finishing positions.
FIGURE 16-9: Level 2 groin treatments involve adding a slow knee extension.
FIGURE 16-10: A more aggressive game plan involves groin treatments with a smal...
FIGURE 16-11: Manual groin treatment options.
FIGURE 16-12: The hammies — the three muscles on the backside of the thigh.
FIGURE 16-13: Rolling the three hamstring muscles.
FIGURE 16-14: Rotating the treated leg will isolate the inner or outer hamstrin...
FIGURE 16-15: Level 2 hamstring treatments involve adding a slow knee extension...
FIGURE 16-16: Alternative Level 2 hamstring treatments in a chair with a roller...
Chapter 17
FIGURE 17-1: Lower leg in motion.
FIGURE 17-2: You balance your entire body on two tiny pieces of real estate equ...
FIGURE 17-3: The calf muscle includes the more superficial gastrocnemius and th...
FIGURE 17-4: Calf treatment with a roller.
FIGURE 17-5: Level 2 calf treatment involves slowly pulling the foot upward two...
FIGURE 17-6: Another option to work with rollers to relax lower leg muscles.
FIGURE 17-7: Getting to know your hidden peroneal muscles.
FIGURE 17-8: Rolling the peroneal muscles: start, middle, and finishing positio...
FIGURE 17-9: Level 2 peroneal treatments involve slowly swinging the foot inwar...
FIGURE 17-10: The pride and glory of the front of the shin.
FIGURE 17-11: Rolling the ankle dorsiflexor muscles.
FIGURE 17-12: Level 2 dorsiflexion treatments involve starting with the ankle a...
FIGURE 17-13: The engineering marvel known as the human arch.
FIGURE 17-14: Rolling the arch with your Most Valuable Tool.
FIGURE 17-15: Level 2 arch treatments involve a non-stretch cord to assist the ...
Chapter 18
FIGURE 18-1: Anatomy of the lower back and hip region.
FIGURE 18-2: Anatomy of the lower back.
FIGURE 18-3: Positioning for rolling the lower back.
FIGURE 18-4: Level 2 lower-back treatments involve adding two crunches on each ...
FIGURE 18-5: Anatomy of the hip flexors.
FIGURE 18-6: Starting position for hip flexor treatments.
FIGURE 18-7: Level 2 hip flexor treatments involve adding a slow leg lift of si...
FIGURE 18-8: A trusted ladder.
FIGURE 18-9: A closer look at the “ladder”: the hip external rotators.
FIGURE 18-10: Starting position for treating hip external rotators.
FIGURE 18-11: Level 2 hip external rotator treatment involves adding “opening t...
FIGURE 18-12: Using the wall is another option to “walk up and down the ladder”...
FIGURE 18-13: The anatomy of the “roof”: the three glute muscles.
FIGURE 18-14: Starting position for glute muscle treatments.
FIGURE 18-15: Alternate figure-four position for rolling the roof.
FIGURE 18-16: Level 2 glute muscle treatments, “opening the gate” and “closing ...
FIGURE 18-17: Using the wall is another option to “walk around the roof” to eli...
Chapter 19
FIGURE 19-1: Poor posture with the “bad three” — forward head, flexed neck, and...
FIGURE 19-2: The chest muscles are the pectoralis brothers: pec major and pec m...
FIGURE 19-3: The starting position for rolling the chest against the wall.
FIGURE 19-4: Level 2 chest treatments involve an active reach back to unlock bo...
FIGURE 19-5: Alternate option to unlock your pec major and pec minor with a rol...
FIGURE 19-6: Shoulder blade stabilizer muscles located between each shoulder bl...
FIGURE 19-7: Rolling the shoulder blade stabilizers.
FIGURE 19-8: Alternate option: Using a ball in a sock to unlock shoulder blade-...
FIGURE 19-9: Level 2 shoulder blade–stabilizing muscle treatments include a cro...
FIGURE 19-10: The long and winding path of the mighty latissimus dorsi.
FIGURE 19-11: The starting position and path for unlocking the lats with a roll...
FIGURE 19-12: Level 2 lat treatments involve active motion to expand the pain-f...
FIGURE 19-13: Using the floor and a roller is another way to unlock the upper l...
FIGURE 19-14: The upper portion of the large trapezius muscle as seen on the ri...
FIGURE 19-15: Eliminating trigger points and restrictions in the upper trap.
FIGURE 19-16: Using a handheld massager on the upper trap.
FIGURE 19-17: Level 2 upper trap treatment helps to eliminate muscle tension he...
Chapter 20
FIGURE 20-1: A look at the front of the shoulder joint.
FIGURE 20-2: The starting position for unlocking the anterior deltoid muscles.
FIGURE 20-3: The starting position for unlocking the middle deltoid muscles.
FIGURE 20-4: Level 2 deltoid muscle treatment for your anterior deltoids and mi...
FIGURE 20-5: The shoulder external rotators, the infraspinatus and teres minor ...
FIGURE 20-6: The shoulder triangle.
FIGURE 20-7: The starting position for unlocking the shoulder external rotator ...
FIGURE 20-8: Level 2 unlocking for the shoulder external rotator.
FIGURE 20-9: Alternative treatment options to unlock your shoulder external rot...
FIGURE 20-10: The and anterior forearm flexor muscles and the medial epicondyle...
FIGURE 20-11: Eliminating trigger points and restrictions in the palm-side of t...
FIGURE 20-12: An alternative treatment for unlocking deeper forearm muscles.
FIGURE 20-13: Level 2 palm-side forearm muscle treatments.
FIGURE 20-14: The lateral epicondyle.
FIGURE 20-15: Eliminating trigger points and restrictions in the back of the fo...
FIGURE 20-16: An alternative treatment to unlocking deeper forearm wrist extens...
FIGURE 20-17: Level 2 muscle treatments on the back of the forearm.
FIGURE 20-18: The busy palm of the hand.
FIGURE 20-19: Starting position for rolling the palm of the hand.
FIGURE 20-20: Level 2 palm treatments.
Chapter 21
FIGURE 21-1: Chest press, Level 1.
FIGURE 21-2: Chest press, Level 2.
FIGURE 21-3: Rows with bands, Level 1, keeping palms as far apart from each oth...
FIGURE 21-4: Rows with bands, Level 2.
FIGURE 21-5: Prone reverse flies, Level 1.
FIGURE 21-6: Prone reverse flies, Level 2.
FIGURE 21-7: Standing delt raises, Level 1.
FIGURE 21-8: Standing delt raises, Level 2.
FIGURE 21-9: Hand squeezes, Level 1.
FIGURE 21-10: Hand squeezes, Level 2.
FIGURE 21-11: Stretching your lats.
FIGURE 21-12: Stretching your triceps.
FIGURE 21-13: Stretching your chest.
FIGURE 21-14: Shoulder joint flexion.
FIGURE 21-15: Crunches, Level 1.
FIGURE 21-16: Crunches, Level 2.
FIGURE 21-17: Front planks, Level 1.
FIGURE 21-18: Front planks, Level 2.
FIGURE 21-19: Side planks, Level 1.
FIGURE 21-20: Side planks, Level 2.
FIGURE 21-21: Bird dogs, Level 1.
FIGURE 21-22: Bird dogs, Level 2.
FIGURE 21-23: Balance, Level 1.
FIGURE 21-24: Balance, Level 2.
FIGURE 21-25: Hip flexors.
FIGURE 21-26: Latissimus/groin reach-out stretch.
FIGURE 21-27: Lower back stretch.
FIGURE 21-28: Chin tucks.
FIGURE 21-29: Squats, Level 1.
FIGURE 21-30: Wall sits, Level 1.
FIGURE 21-31: Wall sits, Level 2.
FIGURE 21-32: Reverse lunges, Level 1.
FIGURE 21-33: Reverse lunges, Level 2.
FIGURE 21-34: Toes raises, Level 1.
FIGURE 21-35: Toes raises, Level 2.
FIGURE 21-36: Bridges, Level 1.
FIGURE 21-37: Bridges, Level 2.
FIGURE 21-38: Hamstring stretch.
FIGURE 21-39: Quad stretch.
FIGURE 21-40: Iliotibial band stretch.
FIGURE 21-41: Groin stretch.
FIGURE 21-42: Stretching the calves.
Chapter 26
FIGURE 26-1: It’s hard to hide this kind of love!
FIGURE 26-2: A prolonged compressed hip posture on a bike increases the need fo...