Foam Rolling and Shoulder Range of Motion

Foam rolling is the use of a cylindrical or round object to apply pressure to a specific muscle. In recent years, it has grown in popularity due to its ability to be self administered. It makes sense that rolling out a muscle would increase ROM in associated joints and many studies have proven its ability to increase ankle, knee, and hip Range of Motion (ROM). The following study instead reviewed the ability of foam rolling the hamstring to increase shoulder range of motion, almost as far away as major muscle groups can be.

The study was completed on 12 recreationally active women. Participants were tested on baseline Passive Range of Motion (PROM) in the shoulder in flexion and extension positions, forward and backward. Foam rolling was done for 60 seconds on the hamstring, then retesting PROM immediately, after 10 minutes, 20 minutes, 30 minutes, 24 hours, and 48 hours. PROM is someone else moving your joint.

Shoulder flexion testing showed an increase in 9° immediately following foam rolling. The angle of range decreased as time went on with no significant difference to the baseline test at 20 minutes post rolling. The averaged results of the testing can be seen in Figure 5.

Shoulder extension testing showed an increase in 10° immediately after foam rolling. Unlike the flexion test, the extension test showed increase ROM for 20 minutes after foam rolling compared to the baseline. The average results of the extension testing can be seen in Figure 6.

Further studies have shown similar results in a PROM increase in joints not directly surrounding the area being foam rolled. Reasons for this change are still being considered but could be linked to massage increasing overall pain tolerance thus allowing joints in be moved further. Regardless of the reasoning, the results of this study show that massage manipulation of one area can improve PROM in another. This information can be used to increase the range of motion in an injured area without applying undue pressure to the injury.






Check out This Article on the basics of foam rolling and This Video going over six different foam rolling movements you can do pre and post workout!


References

https://journals.lww.com/nsca-jscr/pages/articleviewer.aspx?year=2019&issue=04000&article=00010&type=Abstract&sessionEnd=true

My Shoulder Injury

Just a little under a week ago, June 4th, I was doing some 100m sprint runs as part of my athletic power training. I went out with the goal of doing 6 to 10 runs, taking about a 3 minute rest between each run. I had just completed my 6th run and was definitely feeling it, this was the first time I had done sprint runs, so I wasn’t surprised. As I rested for my 3 minutes I thought “I’ll do one more, just push myself to get in 7 runs.” Seemed reasonable, I was huffing and puffing, but my time for each run was only 1 or 2 seconds off, so I figured I could get one more in. Well, it turns out I was wrong! Right at the end of my 7th sprint a sharp pain shot through my right arm. The pain almost immediately subsided, but arm felt weak for some time after. So I stopped my sprints and took it easy for the rest of the day.

The next day my arm was feeling better, didn’t feel weak at all! However… certain positions and usage of my right arm caused that pain to quickly shoot into my arm again. I did my own Google search, as one does, and figured I probably pinched a nerve in my shoulder. A personal Google search is obviously not the best way to get diagnosed, and I don’t recommend people do that. However, it’s a nice way to get a bit of a base before seeing a professional. I luckily already had a physio appointment booked for later that week, so I just waited it out until then.

The physio appointment was 4 days away, and I didn’t want to just sit around and get lazy. I knew what kind of motion caused the pain, anything where my arm was pulled back, so I had a good starting point! I did some lower body and some core workouts that didn’t put any stress on my arm. I also did some low impact cardio, aerobics really, that didn’t require me to swing my arms aggressively.

Adding in the lower body, core, and aerobics has held me over for a bit, but I’m feeling a bit imbalanced with the loss of my upper body workouts. Luckily I have seen a professional and been diagnosed with the cause; I strained my rotator cuff. Another lucky thing for me is it seems to be quite minor. I have a full range of motion, and only specific actions will cause pain. Armed with this knowledge I can add some upper body workouts to my routine that don’t aggravate my rotator cuff. Also, as a good precaution to my health, if I don’t have any improvements in 1 month, I will make an appointment with my Doctor!

Check out this article for some exercise ideas to strengthen your rotator cuff!
http://www.bodybuilding.com/fun/sclark71.htm