I am the author of the Foam Rolling Chapter in the latest (2022) fascia book - Fascia: The Tensional Network of the Human Body. This is the 2nd edition with the "whos who" of fascia research. I discuss this same concept in my chapter. Can't "roll out" adhesions and scar tissue issues as well as the fact that the name "self myofascial release" is not technically correct. It should be called something like "tool assisted soft tissue mobilization". As an update, however, we have come to find in laboratory studies, that mild to firm VERY slow movement (rolling) over the muscle does help move old fluid out of muscle tissue and surrounding areas and encourage fresh fluid in. THIS is true hydration. Drinking water is great, but it needs to be encouraged into the many many spaces in the body. You can accomplish this with exercise, but there is nothing that takes the place of pressure - tool assisted or manual therapy. So, the hydration aspect and sensory aspect are other things to consider besides performance results or pain relief results.
Interesting, and thank you. I may pick that up- by no means a professional, but the web is so inundated by claims about 'exercise-created adhesions' etc that it's next to impossible to find information on what the currently supported theory is.
kinesiopro, could you expound a little on the "does help" part of your post? For all we, the readers, know - it might mean a miniscule amount of helping to the point of irrelevance. At the end of the day, I understand that what you're saying is that foam rolling is nearly useless, correct?
Not at all. I am not saying foam rolling is useless and I'm not sure how you arrived at that is what I was saying. When I say "does help", it does help! We have shown through studies of old fluid moving out and new, clean, useful fluid coming in to what is called microvacules - or compartments of fluid - to assist with better movement and a sense of well-being...@@edmis90
Rolling my quads transformed my leg/knee issues built up over a couple decades of being a blue collar worker. Two weeks of foam rolling every morning and I could stand from a squat with zero pain. Zero. My knees almost completely stopped grinding. I used to have to use a chair or window ledge to stand up, now I can pop straight up one leg no pain. Will stick with the foam rolling.
@@AndrewL31413dude can you explain what you do? My left patella is wrecked. Feels like the thing is going to snap if I overuse or put too 7:52 much pressure (like all weight on left leg while bent) i’ve been paranoid that I may need surgery. It’s sore almost all the time, right under my knee cap
@@ThatHoosierKid17 i use a foam roller to roll my quads. I lay face down with the foam roller on the bottle with my quads over it. I roll it over it slowly getting all the tight spots
So my 2 cents as a self taught sport deep tissue massage specialist who learned this field after being tired of going to countless fisical therapists who were stuck in their own little worlds (many in the 1980's). My background is as a scientist. I fixed my own frozen shoulder which was surprisingly easy, making 15 years of going to countless specialists all the more frustrating. Not saying everybody is bad, some were good, but way too expensive and typically have blinders to one therapy style. I am grateful, however, as i did learn multiple techniques from the good physical therapists which i merged with updated research on fascia. It is true, foam rolling has limited uses for compression and shearing. Compression and shearing causes deep tissue fascia to produce fasciocite cells which produce hyaluronic acid. This helps the fascia stay hydrated (thus elastic and promotes gliding). Thats the main premise. However, rolling isnt as effective at compression and shearing, and i agree it is limited to IT band, doms prevention (somewhat) and spinal flexion. This is because it cant provide enough compression and shear for most muscle groups. Smaller diameter rollers are better for the legs(it band) as you can put more weight, thus increasing compression and with movement, shearing. It can be somewhat effective with DOMS however as it does help drain sarcoplasm. Compression shearing is much better done with golf/lacrosse balls (glutes/piriformis), manual compression shearing(hands/elbows/heel), transverse friction(ciriax) and percussion massage(therabody pro) (best for self application and most efficient) When people say it breaks up adhesions, it is not primarily between connective tissue fascia and deep fascia (though compression shearing also helps with connective fascia hydration). Compression shearing is primarily to help shear collagen fibers within deep tissue fascia ; ie epimysium, perimysium and endomysium. For example, you dont want individual muscle cells / fasciculus becoming adhered(non gliding) to each other nor do you want the fascial band to be so tight(dehydration) it limits blood circulation and muscle range. Tight fascia leads to muscle energy crisis and thus muscle trigger points where there isnt enough atp to remove calcium as well as creating an ACh neural feedback loop and the release of sensitizing susbtances (pain). Many things can cause trigger points. In latin america physical therapists call them contractures. I find the terminology easier for people to understand. Compression + shearing of deep tissue fascia while it is warm (more effective), which, aside from increasing fascia mobility, stimulates production of fasciacyte cells and therefore hyaluronic acid, which in turn helps fascia glide properly and be more elastic as hyaluronic acid is the primary factor in fascia hydration. Make sure patients are taking magnesium - max 400mg. About 100-150mg for a 1L bottle of water with 1/8 tsp of himalayan salt. Magnesium citrate is good for most and wont make you sleepy. Compression and shearing + transverse friction also helps reset contracted muscle bundles by causing the tissue to become inflamed, thus bringing in oxygen and removing toxings. The longer a muscle bundle has been in a contracture, the more the facsica becomes brittle and dehydrated. Follow up sessions are exponentionally more effective as the tissue becomes more responsive to compression and shearing. Nothing gives me more joy than helping somebody run after *2 sessions* (with a few maintenance follow ups) when 5 knee "specialists" completely failed. My patients love me. I am cheap and more effective. Because i use a machine primarily, i dont wear myself down as much and im far less painful and more effective. Being a patient for so long was a really good intro into this field. So far i mainly work with a lot of BJJ, along with muay thai, taekwondo, soccer, pole sport, ultras, triathlonists, surfers, ballet (probably the most impressive muscles out of the bunch), hikers, rowers, gym, calethetics, and weight/ power lifters. I have thought of going to a med school, but alas when i see what they teach they are behind. We have advanced a lot in terms of fascia understanding. In the end, torn ligaments and cartilage i refer to physical therapists. There are plenty of those and they are important. Many surgeon doctors are scammers who get kickbacks for each surgery they do. If i could, id get them into a rear naked choke and write "i will not suggest surgery for kickbscks in their face". Doing surgery on a knee when it is a myofascial problem should be foundation for a lawsuit. Sorry it's just healing those patients who inevitably end up with worse huffa pad than what they stated is frustrating. They are good for ligaments, cartilage. But thats it. They need to stop looking to do surgeris. I only do deep tissue maintenance and contracture release. We needmedical deep tissue massage schools. pubmed.ncbi.nlm.nih.gov/29575206/
I've been foam rolling for many years now and have used various types of rollers, plus tennis and lacrosse balls, a massage gun and various other tools. Personally I've found it to be highly effective for reducing stiffness and pain in muscles and nearby joints. It doesn't remove scar tissue or knots in muscles, but definitely, for me, prevents muscles from going into spasm and gets them out of spasm also. Whether a foam roller, lacrosse ball, massage gun or a massage from a therapist; they can all be effective for reducing or eradicating stiffness, aches and pains. I find that the benefit will last until some activity or exercise causes problems again, in those muscles ('resctivating the trigger points). The exercises that do this most are those that involve a lot of momentum, like Olympic lifting, or high impact like plyometrics, or repetitive strain exercise like running. If these exercise types are avoided, then the ebenfuts of foam rolling/myofascial release last a lot longer, in my experience.
I agree with you. I start getting very tight while exercising and I foam roll and use the massage gun mid workout. It gets me through and I am nowhere near as stiff the next day.
Thanks for the Video. I'd have to agree that exercise is by far the most beneficial for the health of the body. But Foam rolling can be really helpful if you already have pain that is limiting range of motion and not allowing you to perform exercise. For example: if I go to the gym and have knee pain due to patellar tracking problems, and Vastus Lateralis hypertonicity is causing this. It's beneficial for me to foam roll/press for two or three minutes to release tension in the Vastus lateralis. Once the muscle has decreased it's tone and some myofascial release has occurred, I can now perform a pain free squat.
I often use foam rolling to decrease muscle pain, specifically as it relates to DOMS - and often also use foam rolling for trigger point therapy on my TFL as I have experienced ITB syndrome before and have found trigger point therapy on TFL to be effective in conjunction with hip abductor strengthening. I am not refuting the results of the study but I do want to offer my two cents on how you might make foam rolling more effective for yourself and for your clients. Specifically, I believe there is value in foam rolling a muscle prior to stretching it (take the quad for example). If we know that foam rolling leads to a short term gain in ROM, I’d imagine that foam rolling used in conjunction with stretching immediately after would yield a greater effect on ROM than just stretching by itself. It surely feels this way anecdotally. Foam rolling a muscle before stretching that same muscle allows me to have an overall more enjoyable and deeper stretch than if I were to just stretch alone. Additionally, the technique when foam rolling is also very important. I like to foam roll on bare skin whenever possible and oscillate up and down on small sections of the muscle at the time. This allows you to get that “sliding” and “shearing” effect on the underlying superficial fascia and muscle tissue as the skin does get stretched as you move up/down with the foam roller (again technique is important). Lastly, and again this is from my personal experience - I do think that a vibrating foam roller is more effective and efficient than a regular foam roller because the vibration helps me tolerate deeper pressure due to the gaiting effect on pain. Tolerating deeper pressure means I’m able to achieve my objective in a shorter time frame (less than the suggested 90s time frame per muscle group).
That's really interesting. Thank you for your explanation. I really loved watching the video and reading all the different contributions. I feel I learned a lot. Here is my little confirmation of what you just wrote. I'm currently trying to learn to do a split. I've never used foam rolls but I did something similar if you will. First I watched all different kinds of videos on how to accomplish a split. What I've added to the process is massaging my legs really thoroughly before every session. Interestingly enough, I didn't see anyone in these videos doing or mentioning that. It is just something I added intuitively after a couple of days of doing the exercises and boy, did it make a difference!! It is as you just wrote, it makes the whole process so much more enjoyable! I could imagine that this falls somewhat under the same category. And another thing I'd like to add. Whenever I see friends of mine trying to do some simple stretches, I realize how vastly different the flexibility in people can be. So for people who are far less flexible than me and who have problems reaching different areas of their body as easily as I do, I can imagine that these tools are a real help and lifesavers!
As a chiropractor I can not tell you how much of my rehab for disc derangement and radicular symptoms come from your channel. Your channel combined with Don Murphy's CRISP protocols for disc derangement, radiculopathy, myofascial, and facet issues are all anyone needs to provide EXCELLENT care. Thank you so much for everything you do.
And oh yeah! Don Murphy has some really good explanations on what he believes trigger points are you may enjoy. I believe, and I could very well be wrong, it's more to do with as you said (neuromodulation) and miss firing of pain pathways going to the thalamus. I believe they explained it as cells that were clustered together in embyro, but are now communicating on some unknown level where haywire activation happens. Again, I could be totally wrong here haha.
Hi there! As an ultra trail runner and huge fan of foam rolling (i was using it before it became the "trend") i have to say that foam rolling + stretching was what kept me away from any overuse syndrome... at least, for me, it worked more than anything... there is an article (i dont remember the name) that compared the 90-90 test ROM whitouth any 'device', with stretching alone' with FR alone and both combine and the results are speechless, an 'adding' effect that needs to be more studied... but i agree about the fascia/scar tissue... FR ir mors about the golgi organs that 'relaxes' the muscle fibers ;) that being said, i keep recommending FR+stretching to my patients ;)
I tried it just recently and I can see considerable difference in the perception of pain and overall wellbeing. I returned to practicing Taekwondo two weeks ago. The training is hard and keeps me close to lactate threshold through the workout. 4 workouts with a day in between got me well above my average work out load and required considerable recovery. Foam rolling helps with recovery tremendously. I feel great and it only takes 5 minutes. Great stuff
Perhaps your conclusion that foam rolling simply compresses muscle layers together does not tell the whole story? As a mechanical engineer, I would respectfully suggest that foam rolling also introduces shear as the sandwich is forced around the surface of the cylinder. Whether this causes adhesions to tear, I cannot say.
72 years old, still training seriously after 50 years 6 days a week; needless to say get a little sore; I use the roller most days I would concur that it has marginal and not long lasting positive effect. However having been retired for over a decade I find myself with plenty of time to fit in a substantial workout and the 90 seconds to roll out the old body////
I can’t wait for the TrP video. As a student of Dr Travell’s work and a neuromuscular therapist I specialize in TrP work. My understanding is that they are areas of fully attenuated sarcomeres toward the center of the muscle belly in the inner action zone. Because the sarcomeres are bunched toward the center of the fiber the rest of the sarcomeres are “stretched out” which leads to the palpable taut band (if the muscle is superficial enough). TrPs respond to moist heat, light stretching, a bit of making the muscle work and specific soft tissue therapy. They respond well to touch from a certain angle and from deep transverse/multidirectional friction to address scar tissue. It is focused, specific and well informed body work. The body of research behind it is decades old. My issue with foam rolling is that it’s not specific enough and that it’s too hard to control the pressure. It should be a therapeutic “hurts so good” sensation. 4 or 5 on a scale of 1-10. But a lot of people say foam rolling takes them up to 8-10 in that pain range and that’s just not therapeutic.
Thank you for this video! I remember the first time I even heard someone question the validity behind foam rolling was my strength and conditioning professor in undergrad. When I was an AT working with athletes , foam rolling was always the last thing I let them do, and I eventually convinced them that stretching was a far better alternative than just rolling out the muscle. I never even thought to use it on scarring, that just seems like it would be a waste of time, for reasons you explained. As for trigger point releases, I've never had athletes use foam rolls for it, but I have had results with using a lacrosse ball. Simply having the athlete roll out a small portion of the muscle while activating the muscle. I too have used it on the back, by having athletes lay on it while retracting/protracting , etc.
Isn't foam rolling and fascia "release" basically just a form of massage, with the same positive effects on the central nervous system? Just cheaper and more readily available for people, giving patients back the feeling of control?
@@stacer1962 Yes, that was my point, if I understood you correctly :) I see now that I didn't describe it very well, but that's what I meant, the positive psychological effects (not structural)
This was well said and backed up with articles which is a very important thing in PT! Thank you for the awesome video! Looking forward to watch your upcoming videos!
I would agree, if it was just about putting pressure on a muscle, but it is about rolling. The pressure is rolling like a wave over knotted muscle tissue. I am certain from personal experience that it helps to release it.
@@Physiotutors It does not, you are absolutely right. But this is true for everything else also: mobility, flexibility, strength. Use it lose it. If you don't train your muscles every day, they will shrink. Ergo, use the foam rollers more often. 😉
Just get a percussion massager guys. I got a therabody pro 2 and then a 3. Im about to get the 4. Maybe other brands that sre good. Yes, expensive, but it is sooo effective.
I respect this information and the data cited however I find it broadly presented and lacking in detail. For example, what techniques were used when foam rolling and how well were the participants in the studies applying the techniques? I don't personally recommend simply rolling back and forth across myofascia repeatedly like rolling out dough. It can overstimulate the mechanoreceptors and and activate a sympathetic response. Instead, apply pressure to one spot slowly until there's a noticeable intensity, maintain consistent pressure at depth and then move a joint associated with the myofascia being worked through rom. I don't have data to support the efficacy of this approach however in my experience it certainly creates improvement in rom and reduces nociceptive pain. I believe foam rolling along with any deep mechanical myofascial manipulation is neurological first. Fascia being far too resilient and strong to physically alter its structure it requires a certain sensory stimulus that then triggers the structural change. Most myofascial mechanical manipulation work whether by fr or by a therapist will have short term efficacious results again in my experience however with regular work will seem to better maintain those results. It certainly is something worth studying more. Great content on what some people would consider a controversial topic. Cheers!
@@Inspire-2030 Exactly, as a trainer this is always my approach, stretching or rolling. Whether its placebo or actual, take advantage of the new range of motion and activate the muscle through a progressive protocol ending in your lift.
Thanks a lot for the info. It will help me much in my practice and to explain better to my patient. Please do continue with your awesome work to help us all. Much love 👍
I use my roller to crack my back because I found no additional benefits, after over a year of trying it to help me remove knots. Now this video explains why I never felt the knots release. After reading some comments it’d be nice to see how this can be used with certain conditions. I’m glad more research is being done.
I feel this begs a coiuple of questions. How do you treat trigger points? IF they exist it seems like you could treat them with a foam roller or similar. WHY does a foam roller have to be just used for pressure? I can pin an area and move while it's pinned and perform ART or fascial work with the assistance of a foam roller in combination with movement or a hand. No? It's just a tool.
But what does pressure do? Mechanotransduction, a biochemical response resulting from pressure which results in possibly hydration and change in fiber length....
Good info, im just picking up as I am interested in some daily recovery practices. I'm sirf instructor, i work in the beach around 9 hours a day, between 4 and 6 hours in the water, plus loading boards, cleaning and moving wetsuits... I'm 35 and even if I outwork my teammates 8 to 14 years younger than me, I can feel I'm not 23 no more, so I need to stretch after every day, but it takes long time. Normally I massage myself and put some natural pain cream on some points I know I hurt (ass, neck, wirsts+median nerve area...), and then I stretch slightly, especially my hips, isquios and psoas(well, that last one I'm having emotional issues). I also massage my feet with a foam ball... So I wanted to add the foam roll to all this, and now I'm a bit confused about it. I also can see that propper technique is necessary, other else tensions and pains can get worse. Last thing i want is tonget even more sore, tired and overworked at night after 9 hours of hard work... So, is there any good way to use tje foam roll to relax muscles?? Is ot worth it? I will keep searching but I appreciate any tip. Thanks
I just ordered one because I can't exercise due to nerve damage I'm my leg due to shingles and then a broken femur a year later in the same leg. Because of the pandemic my stay at the rehab center was limited and shorten. The neurologist I spoke to is not taking patients throughout the pandemic only phone appointments which doesn't help with my situation at all. I'm going on two years of this back to back. So will the roller not help with anything?
You are foam rolling incorrectly. Your video of addressing the quads by rolling forward and back is incorrect. The optimal way is to use the roller to apply pressure to the most painful area, then activate the muscle by contraction/stretch. So for quads you would flex the knee while applying pressure to the quad. You can also add some lateral movement too. This will release fascia, relieve pain and increase flexibility.
I was recommended to try it out, as i had shortened hamstrings, stiff quads and finally knee problem. Hard to tell was it due to stretching or foam rolling or strenghtening muscles, but knee problems are kept to a minimum if i do my excercises. Cant say there was much progress in mobility but quads are not as stiff, which i would attribute to foam rolling. Great video though, subscribed;)
Hey I play a lot of soccer and will start cycling. My hips and back are already sore after a session. What should I do, my posture feels fine, is the answer resistance training? Also, will yoga help, and do you guys like to use massage guns? Your videos are great and of course I will ask my "doctor" for final advice. haha.
Sorry, so what do you recommend for stubborn muscle adhesions? My ribs scarred my intercostals and the scar tissue was massaged, but the fascia is still extremely tight in that area and effects my breathing. Strengthening or should I do something else?
I think they are recommending something called ART which is a patented technique only a few physical therapist can do all over the world. And and that according to studies the evidence behind it is not conclusive.
is this a good explanation why my huge muscle knots aren't disappearing I've been rolling for more than a year now and i haven't experienced any changes yet my doctor says keep rolling and refuse to belie i even roll
Tough to verify any of this without histology, which we will never get. As a marerial scientist, id like to point out that when soft things are compressed in one dimension, they are tensioned in the other dimensions. sheering is a special case of tension. Therefore, conpression can have the effects you are looking for. Look up poisson ratio.
Hello, I absolutely love your content. Thank you for keeping us updated. Can we have an video on matrix rhythm therapy? Very confused on this topic whether it's worth it or not
I am a Certified Hand Therapist and observe my Physical Therapy colleagues use foam rollers quite often. I believe that there is also some misuse of IASTM tools that are supposed to provide Myofascial release.
What do you think about foam rolling with mobilization? (when you find painful spot you started to move your muscle slowly from contarction to release)
Thank you for some anatomical common sense! Foam rolling compresses fascia and cannot get rid of scar tissue. I have convinced most of my clients to stop foam rolling and focus on global neuromuscular repatterning to get rid of tension in areas like the IT band. Many people feel tension in the IT band because they have done a bunch of exercises that shorten the anterior flexor chain. When that myofascial chain gets wired to work primarily as a flexor of the spine, there will be pressure loads on the IT band. So I tell my clients they can foam roll the IT band till they are blue in the face and not get rid of the feeling of tension in the lateral IT band area. Once they use techniques that balance the action of the extensor chain with the flexors and lateral stabilizers, the feeling of tension in the IT band simply goes away. Foam rolling is a huge waste of time and also just more unnecessary products humans invent to sell to others. Also where do all of the foam rollers go when people quit using them? In the landfills and dumps. My alignment system uses self massage with the hands to provide sensory data to the brain to rewire posture at the nervous system level. Stretching and foam rolling are a huge waste of time. www.fitalign.com
Do you believe that putting a tennis ball under your foot and moving it around will break up adhesions or is it the same as your opinion as foam rolling
@@Physiotutors yeah that's how I feel about stretching, what do you think about dead hanging for shoulder pain ac joint arthritis, I also heard ac joint arthritis can cause small rotator cuff tears?
the adhesion gets pinched such that the fascias are touching, that is, no adhesion can exist between the fascia becuse they are touching and so a hole in the adhesion is made, you keep making the holes and the adhesion is broken
I'm going to experiment. I feel like using foam roller shortly after doing squats helps a lot in speeding up recovery. I'm going to experiment by rolling just one leg. Since I haven't done squats for a long time. This should be doable.
@@stacer1962 Because humans are emotional, not logical On that note, why do so many seem incapable of kindly presenting their thoughts without name calling, derogatory terms and malicious words? For the same reason unfortunately I think many would appreciate it if you didn't resort to that in the future. I would 😊
Thank God. I have been "banging my head against a wall" trying to articulate this compounding pile of logical fallacies. I am currently enrolled in a masters program in exercise science and am both disappointed and baffled by the ubiquitous acceptance of triggerpoints/ SMR...I am not opposed to the possibility that some popular modalities might be effective, but without adhering to basic scientific and logical processes? Grrr.
I like how there's an add promoting a foam roller prior to this video. I find it comical how many inconsistencies there are between PT's and studies for this that and the other. I just listened to a live course not to long ago that showed there is a measurable benefit to foam rolling.
Really?! We don't have any influence on what Google selects as ads, but this is actually funny. Think we also mention that there is measurable benefit. The benefit is only so small that it's negligible. Always good to have a close look who is telling you what and based on which studies. Can't say we are not biased but we try to be as objective as possible and are not affiliated with any treatment or product whatsoever
I think that the issue is that evidence in PT is much more "ambiguous" than it is in let's say pharmacy or even orthopedic surgery. The structure of RCTs alone are not geared towards what we are trying to investigate! That said, I do believe that we are at the very beginning of figuring out where exactly PT is headed and what we as therapists can achieve with our patients. I would love to be able to point at research and tell patients "this is what works for everyone" but unfortunately the data on almost no study at all gives you the confidence to do that. Just listen to the physio tutors podcast on shockwave therapy with Paul Hobrough. There is a ridiculous amount of (cognitive) dissonance in PT between research, practice and "internal"/external evidence. Your patient can always be the person that is left or right of the median, but it is almost impossible to tell yet.
@@hellN0 personally I always look to what's happening in the neuro physio field as they fall under a patient category where most won't self resolve in the same way someone with LBP or shoulder pain is just as likely to get better without any intervention.
I had a client who complained of 2/10 knee pain, and after experiencing 10/10 IT band foam roller mashing pain, his knee pain suddenly didn't seem like a big deal. Perhaps it takes away pain from making people realize what real pain feels like :D
Yes but an increase of range of motion and flexibility overtime can lead to better overall athletic performance. Lets get a research study on that. Also, fun fact that Lebron James foam rolls before every workout.
Sir I decided to become a Physiotherapist . Please guide me I am from India 1.after admission in college, what should I do in first year. To increase my performance. 2. And which skills I choose to work to good in my career. 3.And which subject I focus to good marks in college. PLEASE GUIDE ME Sir ☺️ 🌹🙂
One of many fads, like other stuff that is being done or recommended to patients. No harm in foam rolling, but the 30min per consultation can be used better.
Such an important area and yet academia doesn't throw money and resources to bring the research up to date. I use a 4 speed vibrating roller and it's a great aid to use when warming up and stretching, as it does add to the range of motion. It's great to get out some tight muscles on a non training day, just go over the areas that are tight. Then it's also a great aid for warming down and settling to relax, more like a good massage. All in all I believe the vibrating rollers are much more advantageous than the non vibrating ones. Admittedly it's a luxury, as they can be expensive, but some of the less expensive ones are reasonable priced and still do more than the non vibrating ones in my experience. By the way I am a qualified masseur and an ex international medal winning athlete. 👍😎🍀
@@nationalsocialist8382 Why not warm up for a said exercise, using the exercise at a lower intensity? You fire the same movement patterns, warm up the necessary muscles all the while getting practice specific to the said movement pattern you are going to perform.
![[Part 1] ทารกน้อยถูกทิ้ง👶 หญิงชราเก็บขวดขายเลี้ยงดูเขาจนโต #โลกการละคร](http://i.ytimg.com/vi/nPTDvFCExks/mqdefault.jpg)
Your material is probably 10-15 years ahead of what most physios are practicing.
That’s why we are no. 1 in online physiotherapy education 😇
@@Physiotutors ❤️❤️
Iirc takes about 12 years for research to make its way into practice - longer than most physios careers!
This is how the best practice in physiotherapy should look like!!
@@Dr_Footbrake Think it's actually 17 ;)
I am the author of the Foam Rolling Chapter in the latest (2022) fascia book - Fascia: The Tensional Network of the Human Body. This is the 2nd edition with the "whos who" of fascia research. I discuss this same concept in my chapter. Can't "roll out" adhesions and scar tissue issues as well as the fact that the name "self myofascial release" is not technically correct. It should be called something like "tool assisted soft tissue mobilization". As an update, however, we have come to find in laboratory studies, that mild to firm VERY slow movement (rolling) over the muscle does help move old fluid out of muscle tissue and surrounding areas and encourage fresh fluid in. THIS is true hydration. Drinking water is great, but it needs to be encouraged into the many many spaces in the body. You can accomplish this with exercise, but there is nothing that takes the place of pressure - tool assisted or manual therapy. So, the hydration aspect and sensory aspect are other things to consider besides performance results or pain relief results.
Interesting, and thank you. I may pick that up- by no means a professional, but the web is so inundated by claims about 'exercise-created adhesions' etc that it's next to impossible to find information on what the currently supported theory is.
kinesiopro, could you expound a little on the "does help" part of your post?
For all we, the readers, know - it might mean a miniscule amount of helping to the point of irrelevance.
At the end of the day, I understand that what you're saying is that foam rolling is nearly useless, correct?
Not at all. I am not saying foam rolling is useless and I'm not sure how you arrived at that is what I was saying. When I say "does help", it does help! We have shown through studies of old fluid moving out and new, clean, useful fluid coming in to what is called microvacules - or compartments of fluid - to assist with better movement and a sense of well-being...@@edmis90
In terms of pressure, how much are we talking in terms of mmHg? For example, do devices such as Normatec Boots provide enough pressure to do this?
Lmfao
Rolling my quads transformed my leg/knee issues built up over a couple decades of being a blue collar worker. Two weeks of foam rolling every morning and I could stand from a squat with zero pain. Zero. My knees almost completely stopped grinding.
I used to have to use a chair or window ledge to stand up, now I can pop straight up one leg no pain.
Will stick with the foam rolling.
Using a lacrosse ball for myofascial release completely transformed my posture back to normal. The guy that made the video is an idiot.
The perfect here is the enemy of the better!
Cured my patellar tendonitis rolling my quads.
@@AndrewL31413dude can you explain what you do? My left patella is wrecked. Feels like the thing is going to snap if I overuse or put too 7:52 much pressure (like all weight on left leg while bent) i’ve been paranoid that I may need surgery. It’s sore almost all the time, right under my knee cap
@@ThatHoosierKid17 i use a foam roller to roll my quads. I lay face down with the foam roller on the bottle with my quads over it. I roll it over it slowly getting all the tight spots
Im an Orthopeadic physical therapist. your channel provide Great materials I appreciate the knowledge you guys provide..keep it up
So my 2 cents as a self taught sport deep tissue massage specialist who learned this field after being tired of going to countless fisical therapists who were stuck in their own little worlds (many in the 1980's). My background is as a scientist. I fixed my own frozen shoulder which was surprisingly easy, making 15 years of going to countless specialists all the more frustrating. Not saying everybody is bad, some were good, but way too expensive and typically have blinders to one therapy style. I am grateful, however, as i did learn multiple techniques from the good physical therapists which i merged with updated research on fascia.
It is true, foam rolling has limited uses for compression and shearing. Compression and shearing causes deep tissue fascia to produce fasciocite cells which produce hyaluronic acid. This helps the fascia stay hydrated (thus elastic and promotes gliding). Thats the main premise. However, rolling isnt as effective at compression and shearing, and i agree it is limited to IT band, doms prevention (somewhat) and spinal flexion. This is because it cant provide enough compression and shear for most muscle groups. Smaller diameter rollers are better for the legs(it band) as you can put more weight, thus increasing compression and with movement, shearing. It can be somewhat effective with DOMS however as it does help drain sarcoplasm.
Compression shearing is much better done with golf/lacrosse balls (glutes/piriformis), manual compression shearing(hands/elbows/heel), transverse friction(ciriax) and percussion massage(therabody pro) (best for self application and most efficient)
When people say it breaks up adhesions, it is not primarily between connective tissue fascia and deep fascia (though compression shearing also helps with connective fascia hydration).
Compression shearing is primarily to help shear collagen fibers within deep tissue fascia ; ie epimysium, perimysium and endomysium. For example, you dont want individual muscle cells / fasciculus becoming adhered(non gliding) to each other nor do you want the fascial band to be so tight(dehydration) it limits blood circulation and muscle range. Tight fascia leads to muscle energy crisis and thus muscle trigger points where there isnt enough atp to remove calcium as well as creating an ACh neural feedback loop and the release of sensitizing susbtances (pain). Many things can cause trigger points. In latin america physical therapists call them contractures. I find the terminology easier for people to understand.
Compression + shearing of deep tissue fascia while it is warm (more effective), which, aside from increasing fascia mobility, stimulates production of fasciacyte cells and therefore hyaluronic acid, which in turn helps fascia glide properly and be more elastic as hyaluronic acid is the primary factor in fascia hydration. Make sure patients are taking magnesium - max 400mg. About 100-150mg for a 1L bottle of water with 1/8 tsp of himalayan salt. Magnesium citrate is good for most and wont make you sleepy.
Compression and shearing + transverse friction also helps reset contracted muscle bundles by causing the tissue to become inflamed, thus bringing in oxygen and removing toxings. The longer a muscle bundle has been in a contracture, the more the facsica becomes brittle and dehydrated. Follow up sessions are exponentionally more effective as the tissue becomes more responsive to compression and shearing.
Nothing gives me more joy than helping somebody run after *2 sessions* (with a few maintenance follow ups) when 5 knee "specialists" completely failed. My patients love me. I am cheap and more effective. Because i use a machine primarily, i dont wear myself down as much and im far less painful and more effective. Being a patient for so long was a really good intro into this field.
So far i mainly work with a lot of BJJ, along with muay thai, taekwondo, soccer, pole sport, ultras, triathlonists, surfers, ballet (probably the most impressive muscles out of the bunch), hikers, rowers, gym, calethetics, and weight/ power lifters.
I have thought of going to a med school, but alas when i see what they teach they are behind. We have advanced a lot in terms of fascia understanding. In the end, torn ligaments and cartilage i refer to physical therapists. There are plenty of those and they are important. Many surgeon doctors are scammers who get kickbacks for each surgery they do. If i could, id get them into a rear naked choke and write "i will not suggest surgery for kickbscks in their face". Doing surgery on a knee when it is a myofascial problem should be foundation for a lawsuit. Sorry it's just healing those patients who inevitably end up with worse huffa pad than what they stated is frustrating. They are good for ligaments, cartilage. But thats it. They need to stop looking to do surgeris.
I only do deep tissue maintenance and contracture release. We needmedical deep tissue massage schools.
pubmed.ncbi.nlm.nih.gov/29575206/
As someone with multiple injuries still doing physical therapy and foam rolling. It helps me
I hope you guys will blow up sometime soon. This chanel is a hidden gem
dude, there is nothing hidden here. Almost 500 thousands subs :)
I've been foam rolling for many years now and have used various types of rollers, plus tennis and lacrosse balls, a massage gun and various other tools.
Personally I've found it to be highly effective for reducing stiffness and pain in muscles and nearby joints.
It doesn't remove scar tissue or knots in muscles, but definitely, for me, prevents muscles from going into spasm and gets them out of spasm also.
Whether a foam roller, lacrosse ball, massage gun or a massage from a therapist; they can all be effective for reducing or eradicating stiffness, aches and pains.
I find that the benefit will last until some activity or exercise causes problems again, in those muscles ('resctivating the trigger points). The exercises that do this most are those that involve a lot of momentum, like Olympic lifting, or high impact like plyometrics, or repetitive strain exercise like running. If these exercise types are avoided, then the ebenfuts of foam rolling/myofascial release last a lot longer, in my experience.
I agree with you. I start getting very tight while exercising and I foam roll and use the massage gun mid workout. It gets me through and I am nowhere near as stiff the next day.
Thanks for the Video. I'd have to agree that exercise is by far the most beneficial for the health of the body. But Foam rolling can be really helpful if you already have pain that is limiting range of motion and not allowing you to perform exercise. For example: if I go to the gym and have knee pain due to patellar tracking problems, and Vastus Lateralis hypertonicity is causing this. It's beneficial for me to foam roll/press for two or three minutes to release tension in the Vastus lateralis. Once the muscle has decreased it's tone and some myofascial release has occurred, I can now perform a pain free squat.
I often use foam rolling to decrease muscle pain, specifically as it relates to DOMS - and often also use foam rolling for trigger point therapy on my TFL as I have experienced ITB syndrome before and have found trigger point therapy on TFL to be effective in conjunction with hip abductor strengthening. I am not refuting the results of the study but I do want to offer my two cents on how you might make foam rolling more effective for yourself and for your clients.
Specifically, I believe there is value in foam rolling a muscle prior to stretching it (take the quad for example). If we know that foam rolling leads to a short term gain in ROM, I’d imagine that foam rolling used in conjunction with stretching immediately after would yield a greater effect on ROM than just stretching by itself. It surely feels this way anecdotally. Foam rolling a muscle before stretching that same muscle allows me to have an overall more enjoyable and deeper stretch than if I were to just stretch alone. Additionally, the technique when foam rolling is also very important. I like to foam roll on bare skin whenever possible and oscillate up and down on small sections of the muscle at the time. This allows you to get that “sliding” and “shearing” effect on the underlying superficial fascia and muscle tissue as the skin does get stretched as you move up/down with the foam roller (again technique is important).
Lastly, and again this is from my personal experience - I do think that a vibrating foam roller is more effective and efficient than a regular foam roller because the vibration helps me tolerate deeper pressure due to the gaiting effect on pain. Tolerating deeper pressure means I’m able to achieve my objective in a shorter time frame (less than the suggested 90s time frame per muscle group).
That's really interesting. Thank you for your explanation.
I really loved watching the video and reading all the different contributions.
I feel I learned a lot.
Here is my little confirmation of what you just wrote. I'm currently trying to learn to do a split.
I've never used foam rolls but I did something similar if you will.
First I watched all different kinds of videos on how to accomplish a split.
What I've added to the process is massaging my legs really thoroughly before every session. Interestingly enough, I didn't see anyone in these videos doing or mentioning that. It is just something I added intuitively after a couple of days of doing the exercises and boy, did it make a difference!! It is as you just wrote, it makes the whole process so much more enjoyable!
I could imagine that this falls somewhat under the same category.
And another thing I'd like to add. Whenever I see friends of mine trying to do some simple stretches, I realize how vastly different the flexibility in people can be.
So for people who are far less flexible than me and who have problems reaching different areas of their body as easily as I do, I can imagine that these tools are a real help and lifesavers!
I honestly feel like I learn more from your guys' videos than I learn in school. It's brief, highly educational and explained clearly. Thanks!
100% Robin, 100%
As a chiropractor I can not tell you how much of my rehab for disc derangement and radicular symptoms come from your channel. Your channel combined with Don Murphy's CRISP protocols for disc derangement, radiculopathy, myofascial, and facet issues are all anyone needs to provide EXCELLENT care. Thank you so much for everything you do.
And oh yeah! Don Murphy has some really good explanations on what he believes trigger points are you may enjoy. I believe, and I could very well be wrong, it's more to do with as you said (neuromodulation) and miss firing of pain pathways going to the thalamus. I believe they explained it as cells that were clustered together in embyro, but are now communicating on some unknown level where haywire activation happens. Again, I could be totally wrong here haha.
Quack
Hi Kai,
so refreshing to see actual scientific content in easily understandable format on TH-cam. Great English as well!
Mythbusting series is my favourite, more of these
... I agree.
Hi there! As an ultra trail runner and huge fan of foam rolling (i was using it before it became the "trend") i have to say that foam rolling + stretching was what kept me away from any overuse syndrome... at least, for me, it worked more than anything... there is an article (i dont remember the name) that compared the 90-90 test ROM whitouth any 'device', with stretching alone' with FR alone and both combine and the results are speechless, an 'adding' effect that needs to be more studied... but i agree about the fascia/scar tissue... FR ir mors about the golgi organs that 'relaxes' the muscle fibers ;) that being said, i keep recommending FR+stretching to my patients ;)
Thank you. Can't wait for a Trigger point video!
Yes we can't wait for trigger point video
I tried it just recently and I can see considerable difference in the perception of pain and overall wellbeing. I returned to practicing Taekwondo two weeks ago. The training is hard and keeps me close to lactate threshold through the workout. 4 workouts with a day in between got me well above my average work out load and required considerable recovery. Foam rolling helps with recovery tremendously. I feel great and it only takes 5 minutes. Great stuff
I really like this format! I would be interested to see an analysis on dry needling sometime in the future
Will come ✌🏼
Perhaps your conclusion that foam rolling simply compresses muscle layers together does not tell the whole story? As a mechanical engineer, I would respectfully suggest that foam rolling also introduces shear as the sandwich is forced around the surface of the cylinder. Whether this causes adhesions to tear, I cannot say.
72 years old, still training seriously after 50 years 6 days a week; needless to say get a little sore; I use the roller most days I would concur that it has marginal and not long lasting positive effect. However having been retired for over a decade I find myself with plenty of time to fit in a substantial workout and the 90 seconds to roll out the old body////
It's a free massage.
Why not, nothing wrong with it and there's enough people who love it.
I can’t wait for the TrP video. As a student of Dr Travell’s work and a neuromuscular therapist I specialize in TrP work. My understanding is that they are areas of fully attenuated sarcomeres toward the center of the muscle belly in the inner action zone. Because the sarcomeres are bunched toward the center of the fiber the rest of the sarcomeres are “stretched out” which leads to the palpable taut band (if the muscle is superficial enough). TrPs respond to moist heat, light stretching, a bit of making the muscle work and specific soft tissue therapy. They respond well to touch from a certain angle and from deep transverse/multidirectional friction to address scar tissue. It is focused, specific and well informed body work. The body of research behind it is decades old. My issue with foam rolling is that it’s not specific enough and that it’s too hard to control the pressure. It should be a therapeutic “hurts so good” sensation. 4 or 5 on a scale of 1-10. But a lot of people say foam rolling takes them up to 8-10 in that pain range and that’s just not therapeutic.
*innervation not inner action. Sorry my autocorrect thinks it’s smart.
This should be the only approach in physiotherapy, evidence based and cautious on selling "the cure" to the public. Great content!
Thank you for this video! I remember the first time I even heard someone question the validity behind foam rolling was my strength and conditioning professor in undergrad. When I was an AT working with athletes , foam rolling was always the last thing I let them do, and I eventually convinced them that stretching was a far better alternative than just rolling out the muscle. I never even thought to use it on scarring, that just seems like it would be a waste of time, for reasons you explained. As for trigger point releases, I've never had athletes use foam rolls for it, but I have had results with using a lacrosse ball. Simply having the athlete roll out a small portion of the muscle while activating the muscle. I too have used it on the back, by having athletes lay on it while retracting/protracting , etc.
Isn't foam rolling and fascia "release" basically just a form of massage, with the same positive effects on the central nervous system? Just cheaper and more readily available for people, giving patients back the feeling of control?
@@stacer1962 Yes, that was my point, if I understood you correctly :) I see now that I didn't describe it very well, but that's what I meant, the positive psychological effects (not structural)
This was well said and backed up with articles which is a very important thing in PT! Thank you for the awesome video! Looking forward to watch your upcoming videos!
Foam rolling is the only thing I’ve found so far to help with my excruciating back pain and stiffness.
Me too!!!
I would agree, if it was just about putting pressure on a muscle, but it is about rolling. The pressure is rolling like a wave over knotted muscle tissue. I am certain from personal experience that it helps to release it.
@@stacer1962 Aside from technical terms, isn't that what we want?
@@kasimirb5155 The question is: Does it help long-term? Research questions this.
@@Physiotutors It does not, you are absolutely right. But this is true for everything else also: mobility, flexibility, strength. Use it lose it. If you don't train your muscles every day, they will shrink. Ergo, use the foam rollers more often. 😉
I am not even sure PT works I have gone several time for same problems and it hasn’t helped one bit…I get relief from
Foam rolling
I was considering trying this treatment. I'm so glad that I saw this first! I think I will spend my money on a good massage instead!
Thank you for this video, its really important that all physio know about this.
Excellent video. Thanks for the science. 🙏🏽
Glad you enjoyed it!
Just get a percussion massager guys. I got a therabody pro 2 and then a 3. Im about to get the 4. Maybe other brands that sre good. Yes, expensive, but it is sooo effective.
I respect this information and the data cited however I find it broadly presented and lacking in detail. For example, what techniques were used when foam rolling and how well were the participants in the studies applying the techniques? I don't personally recommend simply rolling back and forth across myofascia repeatedly like rolling out dough. It can overstimulate the mechanoreceptors and and activate a sympathetic response. Instead, apply pressure to one spot slowly until there's a noticeable intensity, maintain consistent pressure at depth and then move a joint associated with the myofascia being worked through rom. I don't have data to support the efficacy of this approach however in my experience it certainly creates improvement in rom and reduces nociceptive pain. I believe foam rolling along with any deep mechanical myofascial manipulation is neurological first. Fascia being far too resilient and strong to physically alter its structure it requires a certain sensory stimulus that then triggers the structural change. Most myofascial mechanical manipulation work whether by fr or by a therapist will have short term efficacious results again in my experience however with regular work will seem to better maintain those results. It certainly is something worth studying more. Great content on what some people would consider a controversial topic. Cheers!
Meta-analyses and reviews are always broad. You'd have to look into individual studies to figure out what approach was used.
@@Physiotutors point taken
That's exactly how and why I use it. Taking advantage of the temporary ROM and then do activation at that range
@@Inspire-2030 Exactly, as a trainer this is always my approach, stretching or rolling. Whether its placebo or actual, take advantage of the new range of motion and activate the muscle through a progressive protocol ending in your lift.
Thanks a lot for the info. It will help me much in my practice and to explain better to my patient. Please do continue with your awesome work to help us all. Much love 👍
Thank you for making this video. It is much appriciated.
Wow I had bad knee pain and foam rolling helped alot 🙃
I use my roller to crack my back because I found no additional benefits, after over a year of trying it to help me remove knots.
Now this video explains why I never felt the knots release.
After reading some comments it’d be nice to see how this can be used with certain conditions. I’m glad more research is being done.
Very advanced prospective about foam roll
Hi @physiotutors, I am not being able to find the article about taught band theory of trigger points? Thank you and great video!!
I watched this while foam rolling
_they see me rolling, they hating_
I feel this begs a coiuple of questions. How do you treat trigger points? IF they exist it seems like you could treat them with a foam roller or similar. WHY does a foam roller have to be just used for pressure? I can pin an area and move while it's pinned and perform ART or fascial work with the assistance of a foam roller in combination with movement or a hand. No? It's just a tool.
But what does pressure do? Mechanotransduction, a biochemical response resulting from pressure which results in possibly hydration and change in fiber length....
Good info, im just picking up as I am interested in some daily recovery practices.
I'm sirf instructor, i work in the beach around 9 hours a day, between 4 and 6 hours in the water, plus loading boards, cleaning and moving wetsuits... I'm 35 and even if I outwork my teammates 8 to 14 years younger than me, I can feel I'm not 23 no more, so I need to stretch after every day, but it takes long time. Normally I massage myself and put some natural pain cream on some points I know I hurt (ass, neck, wirsts+median nerve area...), and then I stretch slightly, especially my hips, isquios and psoas(well, that last one I'm having emotional issues). I also massage my feet with a foam ball... So I wanted to add the foam roll to all this, and now I'm a bit confused about it. I also can see that propper technique is necessary, other else tensions and pains can get worse. Last thing i want is tonget even more sore, tired and overworked at night after 9 hours of hard work...
So, is there any good way to use tje foam roll to relax muscles?? Is ot worth it? I will keep searching but I appreciate any tip. Thanks
Thanks guys I hope you make more videos like this 😬 cheers
We have 😀
I just ordered one because I can't exercise due to nerve damage I'm my leg due to shingles and then a broken femur a year later in the same leg. Because of the pandemic my stay at the rehab center was limited and shorten. The neurologist I spoke to is not taking patients throughout the pandemic only phone appointments which doesn't help with my situation at all. I'm going on two years of this back to back. So will the roller not help with anything?
You are foam rolling incorrectly. Your video of addressing the quads by rolling forward and back is incorrect. The optimal way is to use the roller to apply pressure to the most painful area, then activate the muscle by contraction/stretch. So for quads you would flex the knee while applying pressure to the quad. You can also add some lateral movement too. This will release fascia, relieve pain and increase flexibility.
Thanks again
I was recommended to try it out, as i had shortened hamstrings, stiff quads and finally knee problem. Hard to tell was it due to stretching or foam rolling or strenghtening muscles, but knee problems are kept to a minimum if i do my excercises. Cant say there was much progress in mobility but quads are not as stiff, which i would attribute to foam rolling.
Great video though, subscribed;)
Great explanation
Hey I play a lot of soccer and will start cycling. My hips and back are already sore after a session. What should I do, my posture feels fine, is the answer resistance training? Also, will yoga help, and do you guys like to use massage guns? Your videos are great and of course I will ask my "doctor" for final advice. haha.
Very informative Thank you 🙏!! I hope to know your opinion about dry needling 💖
Sorry, so what do you recommend for stubborn muscle adhesions? My ribs scarred my intercostals and the scar tissue was massaged, but the fascia is still extremely tight in that area and effects my breathing. Strengthening or should I do something else?
I think they are recommending something called ART which is a patented technique only a few physical therapist can do all over the world. And and that according to studies the evidence behind it is not conclusive.
The evidence behind ART/Graston etc. is that it's not better than placebo.
@@Physiotutors ok so what do you recommend for scarring and adhesions?
is this a good explanation why my huge muscle knots aren't disappearing I've been rolling for more than a year now and i haven't experienced any changes yet my doctor says keep rolling and refuse to belie i even roll
Tough to verify any of this without histology, which we will never get. As a marerial scientist, id like to point out that when soft things are compressed in one dimension, they are tensioned in the other dimensions. sheering is a special case of tension. Therefore, conpression can have the effects you are looking for. Look up poisson ratio.
Itereating information
Hello, I absolutely love your content. Thank you for keeping us updated.
Can we have an video on matrix rhythm therapy? Very confused on this topic whether it's worth it or not
Never hear of it. Our attitude is that we are sceptical of all new treatments until proven otherwise.
But it feels good. Anything that gets people moving and isn't too extreme is probably a good thing.
I am a Certified Hand Therapist and observe my Physical Therapy colleagues use foam rollers quite often. I believe that there is also some misuse of IASTM tools that are supposed to provide Myofascial release.
"Fancy" treatments are used too often in our profession. As an adjunct they might be acceptable but certainly not needed.
It’s balance your vaat dosh(kinectic energy)
What do you think about foam rolling with mobilization? (when you find painful spot you started to move your muscle slowly from contarction to release)
don't think it's gonna make a difference to be honest
Kurczaki
Thank you for some anatomical common sense! Foam rolling compresses fascia and cannot get rid of scar tissue. I have convinced most of my clients to stop foam rolling and focus on global neuromuscular repatterning to get rid of tension in areas like the IT band. Many people feel tension in the IT band because they have done a bunch of exercises that shorten the anterior flexor chain. When that myofascial chain gets wired to work primarily as a flexor of the spine, there will be pressure loads on the IT band. So I tell my clients they can foam roll the IT band till they are blue in the face and not get rid of the feeling of tension in the lateral IT band area. Once they use techniques that balance the action of the extensor chain with the flexors and lateral stabilizers, the feeling of tension in the IT band simply goes away. Foam rolling is a huge waste of time and also just more unnecessary products humans invent to sell to others. Also where do all of the foam rollers go when people quit using them? In the landfills and dumps. My alignment system uses self massage with the hands to provide sensory data to the brain to rewire posture at the nervous system level. Stretching and foam rolling are a huge waste of time. www.fitalign.com
So what do you recommend for muscles that have tight fascia/scarring from a previous injury that didn’t heal properly?
Do you believe that putting a tennis ball under your foot and moving it around will break up adhesions or is it the same as your opinion as foam rolling
Same as foam rolling
What about using a lacrosse ball for myofascial release?
Doesn't release anything either. Same concept
@@Physiotutors yeah that's how I feel about stretching, what do you think about dead hanging for shoulder pain ac joint arthritis, I also heard ac joint arthritis can cause small rotator cuff tears?
I find it helpful when I get stiff and sore from studying too long
Interesting. So no stretching either???
the adhesion gets pinched such that the fascias are touching, that is, no adhesion can exist between the fascia becuse they are touching and so a hole in the adhesion is made, you keep making the holes and the adhesion is broken
Enroll in the online courses.... Enroll.... Roll... Haha. ;p
Foam enrolling
How I use foam rolling is after I do my fascial release, to increase circulation and stretch out the body
I'm going to experiment. I feel like using foam roller shortly after doing squats helps a lot in speeding up recovery. I'm going to experiment by rolling just one leg. Since I haven't done squats for a long time. This should be doable.
How's the result?
@@stacer1962 Because humans are emotional, not logical
On that note, why do so many seem incapable of kindly presenting their thoughts without name calling, derogatory terms and malicious words? For the same reason unfortunately
I think many would appreciate it if you didn't resort to that in the future. I would 😊
Thank God. I have been "banging my head against a wall" trying to articulate this compounding pile of logical fallacies. I am currently enrolled in a masters program in exercise science and am both disappointed and baffled by the ubiquitous acceptance of triggerpoints/ SMR...I am not opposed to the possibility that some popular modalities might be effective, but without adhering to basic scientific and logical processes? Grrr.
I could have sworn I read FR helps increase vascular compliance.
We had a global look at the evidence. Could be that there are individual studies showing that.
foam rolling its like classical massage. You want to say that massage is useless and have no benefits to recovery?
But then what can help with adhesions???
a scalpel
Foam rolling saved my low back by rolling my glutes and hips. Nothing else worked. All of Stuart McGills vids did nothing for me or anyone else's.
Well it's worked for me for years so idk what he's goin on about
My ad before the video was for a foam roller. 😂
If they only knew what they’ve gotten themselves in front of
Ok, so HOW DO YOU release fascial adhesions!?!
Hi, can you do a video about evidence behind stretching?
We have 😇 “why stretching is a waste of time” search it on our channel
@@Physiotutors Excellent thankyou, it saddens me how many people at my gym have such a strong belief in stretching...
If they enjoy it, they should keep doing it
It’s the only one in the comments who wants to know how to get both layers of fascia moving in opposite directions.
I like how there's an add promoting a foam roller prior to this video. I find it comical how many inconsistencies there are between PT's and studies for this that and the other. I just listened to a live course not to long ago that showed there is a measurable benefit to foam rolling.
Really?! We don't have any influence on what Google selects as ads, but this is actually funny.
Think we also mention that there is measurable benefit. The benefit is only so small that it's negligible.
Always good to have a close look who is telling you what and based on which studies.
Can't say we are not biased but we try to be as objective as possible and are not affiliated with any treatment or product whatsoever
The medical field in which evidence is most largely neglected is physio. No doubts about that.
I think that the issue is that evidence in PT is much more "ambiguous" than it is in let's say pharmacy or even orthopedic surgery.
The structure of RCTs alone are not geared towards what we are trying to investigate!
That said, I do believe that we are at the very beginning of figuring out where exactly PT is headed and what we as therapists can achieve with our patients.
I would love to be able to point at research and tell patients "this is what works for everyone" but unfortunately the data on almost no study at all gives you the confidence to do that.
Just listen to the physio tutors podcast on shockwave therapy with Paul Hobrough. There is a ridiculous amount of (cognitive) dissonance in PT between research, practice and "internal"/external evidence.
Your patient can always be the person that is left or right of the median, but it is almost impossible to tell yet.
I totally agree, same in nutrition
@@hellN0 personally I always look to what's happening in the neuro physio field as they fall under a patient category where most won't self resolve in the same way someone with LBP or shoulder pain is just as likely to get better without any intervention.
Lots of surgeries are done despite lack of effectiveness. It's a challenge in the whole medical field
I had a client who complained of 2/10 knee pain, and after experiencing 10/10 IT band foam roller mashing pain, his knee pain suddenly didn't seem like a big deal. Perhaps it takes away pain from making people realize what real pain feels like :D
Diffuse Noxious inhibitory control at its best
Yes but an increase of range of motion and flexibility overtime can lead to better overall athletic performance. Lets get a research study on that. Also, fun fact that Lebron James foam rolls before every workout.
Check out Brent Brookbush’s youtube
i dont give a shit about science i roll every day it feels great
That’s great 👍🏼
So by massaging it
XD this is going to good
Sir I decided to become a Physiotherapist .
Please guide me
I am from India
1.after admission in college, what should I do in first year. To increase my performance.
2. And which skills I choose to work to good in my career.
3.And which subject I focus to good marks in college.
PLEASE GUIDE ME Sir ☺️ 🌹🙂
Let's break this down, literally. Haha.
Foam rolling is not all there is to myofascial release therapy.
Of course you have Graston/IASTM etc. The problem we mention in the beginning is the same though
If foam rolling only has minor effects, why are physios still recommending it to patients? It's just a waste of time.
One of many fads, like other stuff that is being done or recommended to patients. No harm in foam rolling, but the 30min per consultation can be used better.
Such an important area and yet academia doesn't throw money and resources to bring the research up to date. I use a 4 speed vibrating roller and it's a great aid to use when warming up and stretching, as it does add to the range of motion. It's great to get out some tight muscles on a non training day, just go over the areas that are tight. Then it's also a great aid for warming down and settling to relax, more like a good massage. All in all I believe the vibrating rollers are much more advantageous than the non vibrating ones. Admittedly it's a luxury, as they can be expensive, but some of the less expensive ones are reasonable priced and still do more than the non vibrating ones in my experience. By the way I am a qualified masseur and an ex international medal winning athlete. 👍😎🍀
@@stacer1962 partly, depending on the type of training, it's also, in some training to increase heart rat, start to sweat and include some stretching.
@@nationalsocialist8382 Why not warm up for a said exercise, using the exercise at a lower intensity? You fire the same movement patterns, warm up the necessary muscles all the while getting practice specific to the said movement pattern you are going to perform.
What has this sentence ("an ex international medal winning athlete") got to do with anything?
@@stacer1962 See my video on that posted a couple of days ago
@@ryanmohan3041 appeal to authority fallacy
i love how he is trying to not to laugh on ridiculous claims that lazzy physios claim hahahahaha, love physiotutors!
My life is a lie!
Foam Rolling Has Just Became The Fashion And Physical Therapist Has Made Just The Psychology Effect On Patients Without The Evidence