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The Benefits Of Foam Rolling To Reduce Trigger Point Pain

by Dr Alex Jimenez | Chiropractic, Chronic Pain, Conditions Treated, Health, Mobility & Flexibility, Physical Rehabilitation, Sports Injury, Treatments, Viscerosomatic Reflex, Wellness

Introduction

When exercising, it is very important to warm each muscle group to prevent injuries from occurring when working out. Stretching the arms, legs, and back can loosen up stiff muscles and increase blood flow to allow each muscle fiber to warm up and allow maximum power when each set is performed. One of the best ways to reduce muscle fatigue or stiffness before working out is to foam roll each muscle group for at least 1-2 minutes max to provide optimal functionality. Foam rolling allows the muscles to warm up before an extensive workout session. Still, it can also offer many benefits when combined with other therapies to reduce pain-like symptoms like trigger point pain from causing further injuries from reoccurring in the body. Today’s article focuses on the benefits of foam rolling, how it reduces trigger point pain, and how it is combined with chiropractic care to achieve optimal health and wellness. We refer patients to certified providers incorporating techniques and therapies for individuals dealing with trigger point pain affecting different body areas. By locating where the trigger points are coming from, many pain specialists utilize a treatment plan to reduce the effects that trigger points are causing on the body while suggesting different tools, like using a foam roller to reduce pain in the other muscle groups. We encourage and appreciate each patient by referring them to associated medical providers based on their diagnosis when it is appropriate. We understand that education is a terrific way when asking our providers intricated questions at the patient’s request and understanding. Dr. Jimenez, D.C., only utilizes this information as an educational service. Disclaimer

The Benefits Of Foam Rolling

Have you been dealing with pain-like symptoms in different parts of your body? Do you feel stiffness in your muscles? Or have you been feeling exhausted throughout the entire day? Many people often feel stressed, overworked, and exhausted after a long day and need to find different ways to relieve stress. Whether going to the gym to work out or yoga class, many people should warm up for about 5-10 minutes to work out each muscle group to reduce muscle fatigue and stiffness. One of the tools that people should utilize is using a foam roller. Studies reveal that foam rolling before working out can improve muscle performance and flexibility and, at the same time, alleviate muscle fatigue and soreness.

Incorporating foam rolling as part of your warm-up can prevent issues like trigger point pain from causing more problems in the affected muscle group and causing more harm. Foam rolling has been known as a self-myofascial release (SMR) tool for many athletic people to relieve delay-onset muscle soreness (DOMS) and can help the recovery process for muscular performance. Studies show that when athletes have DOMS, their muscles are tender and stiff that which causes restricted movement. By foam rolling, each sore muscle group can get rolled out on a dense foam roll from the person’s body weight to apply pressure on the soft tissue. When performed correctly, the body’s range of motion will increase, and soft tissue restriction is prevented.

Foam Rolling To Reduce Trigger Point Pain

When the body has been overworked, the muscle fibers will start to overstretch and cause various issues in different body parts. When this happens, tiny, hard nodules form over time and cause referred pain to other body locations in each muscle group. This is known as myofascial pain syndrome or trigger points. Studies reveal that trigger point pain is when the affected muscles are either acute or chronic and cause pain in the surrounding connective tissues. Dr. Travell, M.D.’s book, “Myofascial Pain and Dysfunction,” mentioned that myofascial pain could cause somato-visceral dysfunction in the body as the affected muscles and nerves are correlated with the corresponding vital organs. This means that if someone is dealing with back pain, it could be an issue with their gut system. Now how does foam rolling help prevent trigger point pain? As mentioned earlier, foam rolling each muscle group can alleviate muscle soreness and improve blood circulation. Studies reveal that foam rolling on the muscle group affected by trigger point pain can increase blood flow to the affected muscle and reduce fascial inflammation in the body.

What Foam Rolling Does To The Body- Video

Have you been dealing with muscle soreness? Do you feel like you are constantly bending over or shuffling your feet? Or have you been experiencing constant aches and pains when stretching? If you have been dealing with these musculoskeletal issues, why not incorporate foam rolling as part of your routine? Many individuals have some pain that is affecting their muscles that is causing them pain. Regarding reducing pain, incorporating foam rolling on the affected muscles can increase blood flow to the muscle and reduce any symptoms associated with chronic conditions. Studies reveal that the combination of foam rolling and stretching before working out can provide these amazing benefits, which include the following:

Ease muscle pain
Increase range of motion
Reduce cellulite
Relieve back pain
Relive trigger points in muscles

The video above gives an excellent explanation of what foam rolling does to the body and why it provides relief to those different muscle groups. When people merge foam rolling with other treatments, it can benefit their health and wellness.

Foam Rolling & Chiropractic Care

As stated earlier, other various treatments can combine foam rolling to promote a healthy body. One of the treatments is chiropractic care. Chiropractic care incorporates mechanical and manual manipulation of the spine, especially in subluxation or spinal misalignment. When the spine is misaligned, it can cause muscle strain and mobility issues that can affect the body over time. So how does foam rolling play a part in chiropractic care? Well, a chiropractor or doctor of chiropractic can develop a plan to help manage the pain while treating the condition affecting the body. Since foam rolling is utilized in a warm-up session in association with physical therapy, many individuals who work with a personal trainer can incorporate foam rolling as part of their warm-up to loosen up stiff muscles and go to regular chiropractic treatments to improve muscle strength, mobility, and flexibility.

Conclusion

There are many beneficial properties that foam rolling can provide to the body. Foam rolling can allow blood circulation to the muscles while reducing muscle fatigue and soreness. Incorporating foam rolling as part of a daily warm-up can also prevent trigger points from forming in the muscle groups and can work out the tight knots that the muscle has occurred. At the same time, treatments like chiropractic care and physical therapy can combine foam rolling to promote health and wellness in the body and prevent muscle pain.

References

Konrad A, Nakamura M, Bernsteiner D, Tilp M. The Accumulated Effects of Foam Rolling Combined with Stretching on Range of Motion and Physical Performance: A Systematic Review and Meta-Analysis. J Sports Sci Med. 2021 Jul 1;20(3):535-545. doi: 10.52082/jssm.2021.535. PMID: 34267594; PMCID: PMC8256518.

Pagaduan, Jeffrey Cayaban, et al. “Chronic Effects of Foam Rolling on Flexibility and Performance: A Systematic Review of Randomized Controlled Trials.” International Journal of Environmental Research and Public Health, U.S. National Library of Medicine, 4 Apr. 2022, www.ncbi.nlm.nih.gov/pmc/articles/PMC8998857/.

Pearcey, Gregory E P, et al. “Foam Rolling for Delayed-Onset Muscle Soreness and Recovery of Dynamic Performance Measures.” Journal of Athletic Training, U.S. National Library of Medicine, Jan. 2015, www.ncbi.nlm.nih.gov/pmc/articles/PMC4299735/.

Shah, Jay P, et al. “Myofascial Trigger Points Then and Now: A Historical and Scientific Perspective.” PM & R : the Journal of Injury, Function, and Rehabilitation, U.S. National Library of Medicine, July 2015, www.ncbi.nlm.nih.gov/pmc/articles/PMC4508225/.

Travell, J. G., et al. Myofascial Pain and Dysfunction: The Trigger Point Manual: Vol. 2:the Lower Extremities. Williams & Wilkins, 1999.

Wiewelhove, Thimo, et al. “A Meta-Analysis of the Effects of Foam Rolling on Performance and Recovery.” Frontiers in Physiology, U.S. National Library of Medicine, 9 Apr. 2019, www.ncbi.nlm.nih.gov/pmc/articles/PMC6465761/.

Disclaimer

What is the Foam Rolling Technique & How to Use it

by Dr Alex Jimenez | Chiropractic, Sports Injuries

Self-myofascial release, also known as “foam rolling,” has changed from a once mysterious technique used solely by professional athletes, athletes, and therapists to a familiar everyday method for people at all levels of fitness.

Products, technology, and data have introduced an increasing array of training and recovery methods to the individual.
Self-myofascial release is a fancy word for self-massage, utilized to release muscle stiffness or trigger points. This technique can be performed using a foam roller, lacrosse ball, Theracane, or your own hands. By applying pressure to these painful areas, you are able to assist in the recovery of muscles and helping to restore them. Proper function means your muscles are healthy, elastic, and ready to perform at a moment’s notice.

Determining Tight Muscles & Trigger Points

Trigger points are referred to as “knots” which form in muscles. They’re unique and may be identified once they begin to refer pain. Pain referral, for our purposes, may be described as the pain felt when pressure is applied to a single area of their body, but the pain is felt or radiated in a different area.

A common case of a trigger point is felt while foam rolling your iliotibial (IT) band as it causes pain to radiate up to the hip or all the way down the leg to the ankle. When rolling on tight/sore muscles you may experience pain or discomfort. It should be uncomfortable, but not unbearable, and it must relieve the symptoms, when you are done.

For many, deep tissue massage is simple to understand. Somebody is able to exercise the knots in your muscles, and it is commonly known that this process may be uncomfortable and occasionally painful. Because only you can feel what is happening, self-myofascial discharge provides the consumer the capability to control the recovery and healing procedure by applying pressure in precise places.

It is always suggested to consult with your physician or physical therapist to get therapeutic/sharp pain and receive approval prior to beginning self-myofascial release. You will be cleared immediately and your doctor will encourage the practice. Releasing trigger points helps reestablish appropriate movement patterns and pain free movement, and finally, to boost functionality. Utilizing stretching alone isn’t always enough to discharge muscles. Imagine a bungee cord with a knot tied into it and then envision stretching the cord. This creates tension, stretching the part of the muscle and the attachment points. The knot, however, has remained unaltered.

Foam rolling can assist in dividing these muscle knots, resuming normal blood flow and function. The aim to any recovery or corrective technique is to get you back to normal functioning’s point, as if nothing was ever wrong.

Causes of Trigger Points & Tight Muscles

Both have exactly the same contributing factors such as training, flexibility, movement patterns, posture, nutrition, hydration, rest, anxiety, and other lifestyle factors. Our bodies learn to compensate for what we throw at them daily, but we can transcend our ability to recover via intense workouts, bad posture, and other lifestyle factors.

Deep compression can help to break up or relax tight muscles and adhesions formed between muscular layers and their environment. Imagine you are currently tenderizing your muscles. They should be soft and supple as a baby’s muscles. If our muscles are not taken care of properly we can experience loss of motion that is debilitating.

The deep compression of self-myofascial release enables normal blood flow to return and the recovery of healthy tissue. The body wants to be healthy and strong, but an extra boost is required to attain optimum tissue and muscle health.

How Do I Know What to Foam Roll and How to Do It?

Areas to concentrate on can be identified in two different ways. The first is through screenings. When you have followed the two posts – screening and stylish hinge screening – and also have had struggles with either movement, foam rolling should be included by you into retrieval program and your workout. You may target you are currently focusing on.

If after using the foam roller your motion enhances, you’ve got a more specific plan to follow. Second, muscles and trigger points are discovered utilizing techniques’ listing below and researching every one.

To foam roll correctly, apply moderate pressure to a particular muscle or muscle group using the roller and your own leg. You should roll slowly, no longer than one inch. Pause for several moments when you find areas that are painful or tight and relax as far as you can. You should begin to feel that the muscle releasing, and pain or the distress should reduce.
If a place is too painful to use direct pressure, then change the roller and then apply pressure on the surrounding area and gradually work to loosen the entire area. The purpose is to restore muscles – it isn’t a pain tolerance evaluation. You could also use different objects to operate on muscles such as lacrosse ball, a tennis ball, Theracane, or Trigger Point Therapy Kit.

Never roll a joint or bone. Avoid your back. To target these muscles I advise using lacrosse or tennis balls. If you’re experiencing difficulties with your neck, refer these problems to an appropriate medical practitioner and need attention that is advanced.

What Happens After Foam Rolling?

You might be sore the next day. It should feel like your muscles are worked/released, but you shouldn’t push yourself to the purpose of excessive soreness. Drink lots of water, get enough sleep , and eat clean. Fuel your muscles and this can help flush your system. Before focusing on precisely the same place give it 24-48 hours.

The scope of our information is limited to chiropractic and spinal injuries and conditions. To discuss options on the subject matter, please feel free to ask Dr. Jimenez or contact us at 915-850-0900 .�

Additional Topics: Sports Care

Many athletes engage in frequent warm-up stretches and exercises before participating in their specific sport of physical activity, in order to avoid experiencing sports injuries. Although these can help prevent a variety of sports injuries, athletes may still suffer an injury as a result of an accident. From chiropractic care to surgery, in severe cases, sports care is important for athletes to continue participating in their specific sport of physical activity.