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AndrewArchibaldpt

AndrewArchibaldpt

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šŸ§ Foam rolling has become a staple in many post workout cool downs and is meant to lessen muscle soreness and to attenuate the effects of exercise on reducing range of motion.ā£ ā£ šŸ“š Hooren and Peake, 2018 also discuss this in their paper. Based on their review they found that foam rolling can:ā£ 1)Reduce Delayed Onset Muscle Soreness (DOMS),ā£ 2)Increase Range Of Motion (ROM) ā£ 3)Enhance sports performance the next day. ā£ Their final comment on these findings is that it foam rolling may facilitate recovery but more research is needed to confirm this. ā£ ā£ šŸ’¢BE CAREFUL when foam rolling! You can aggravate or even injure yourself if you apply too much pressure or go too aggressive on a soft tissue especially if itā€™s already injured/compromised. Therefore, I suggest starting in an ā€œunloadedā€ position with very little pressure on your first session and only apply more pressure on your following session if you tolerated the first. ā£ ā£ šŸ’¢BECAREFUL when sitting/laying on a foam roller as there is always a risk of slipping off and hurting yourself (e.g hitting your head!) ā£ ā£ šŸ’ŖSo here is my post work-out (post run) foam rolling routine! I first show different foam rolling styles that you can use such as:ā£ 1)Unloaded/loaded rolling: Try rolling for 1-2 mins on each muscle group, start gentle. ā£ 2)Static loaded Trigger Point Release (TPR: Try to find a tended area, lift body off ground to increase pressure to a tolerable amount (discomfort NOT PAIN) and hold for 30-60s. ā£ 3)Active TRP: Apply pressure onto tender area and start to contract and relax the muscle under pressure. Move through full range slowly for 10 reps, unload pressure, relax, and repeat 2-3setsā£ ā£ Add in some of these or all of them and see if it helps! ā£ 1)Foam Rolling Calf ā£ 2)Foam Rolling Hamstringsā£ 3)Foam Rolling Adductors (Groin)ā£ 4)Foam Rolling Quads ā£ 5)Foam Rolling Glutes*/TFL (NOT IT BAND) + Piriformis**ā£ *Be careful when sitting on foam roller as you risk falling and hurting yourself.ā£ *Be careful rolling piriformis as the sciatic nerve is in this area making this area a sensitive area for aggravation/injury.ā£ Music: ā€œDwarf Starā€- Freedom Trail Studio #physiotherapy #running #cooldown #foamrolling 04/18/2020

šŸ§ Foam rolling has become a staple in many post workout cool downs and is meant to lessen muscle soreness and to attenuate the effects of exercise on reducing range of motion.ā£ ā£ šŸ“š Hooren and Peake, 2018 also discuss this in their paper. Based on their review they found that foam rolling can:ā£ 1)Reduce Delayed Onset Muscle Soreness (DOMS),ā£ 2)Increase Range Of Motion (ROM) ā£ 3)Enhance sports performance the next day. ā£ Their final comment on these findings is that it foam rolling may facilitate recovery but more research is needed to confirm this. ā£ ā£ šŸ’¢BE CAREFUL when foam rolling! You can aggravate or even injure yourself if you apply too much pressure or go too aggressive on a soft tissue especially if itā€™s already injured/compromised. Therefore, I suggest starting in an ā€œunloadedā€ position with very little pressure on your first session and only apply more pressure on your following session if you tolerated the first. ā£ ā£ šŸ’¢BECAREFUL when sitting/laying on a foam roller as there is always a risk of slipping off and hurting yourself (e.g hitting your head!) ā£ ā£ šŸ’ŖSo here is my post work-out (post run) foam rolling routine! I first show different foam rolling styles that you can use such as:ā£ 1)Unloaded/loaded rolling: Try rolling for 1-2 mins on each muscle group, start gentle. ā£ 2)Static loaded Trigger Point Release (TPR: Try to find a tended area, lift body off ground to increase pressure to a tolerable amount (discomfort NOT PAIN) and hold for 30-60s. ā£ 3)Active TRP: Apply pressure onto tender area and start to contract and relax the muscle under pressure. Move through full range slowly for 10 reps, unload pressure, relax, and repeat 2-3setsā£ ā£ Add in some of these or all of them and see if it helps! ā£ 1)Foam Rolling Calf ā£ 2)Foam Rolling Hamstringsā£ 3)Foam Rolling Adductors (Groin)ā£ 4)Foam Rolling Quads ā£ 5)Foam Rolling Glutes*/TFL (NOT IT BAND) + Piriformis**ā£ *Be careful when sitting on foam roller as you risk falling and hurting yourself.ā£ *Be careful rolling piriformis as the sciatic nerve is in this area making this area a sensitive area for aggravation/injury.ā£ Music: ā€œDwarf Starā€- Freedom Trail Studio #physiotherapy #running #cooldown #foamrolling

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Category

Physical Therapists

Telephone

+14168479112

Website

Address


605 Royal York Road
Toronto, ON
M6K3R9

Opening Hours

Monday 12pm - 6pm
Tuesday 9am - 5pm
Wednesday 9am - 5pm
Thursday 9am - 5pm
Friday 9am - 12pm