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

The Importance of Warm Up

Earlier this summer, a close friend of mine organized a Gutsy Walk. Gutsy Walks take place across Canada, and are a fundraiser for Crohn’s and Colitis (check it out here http://www.gutsywalk.ca/Home.aspx). She asked me to help lead the warm-up for this 5 km walk, and I of course agreed! Now take a moment to think, when was the last time you warmed up for a walk, a jog, or even weight lifting? Now I’m not talking about doing a few arm circles, cracking your neck, and starting your workout. I’m talking about a good 5 to 10 minute warm up. If you don’t warm up for your workouts, it’s time to start. Warming up helps you reduce injury, “wake up” your muscles, and mentally prepare.

Reducing injury is the reason most people know to warm up. But how does it work? Warming up increases your body temperature. At a higher body temperature, your muscles can contract and relax faster, which reduces the chance of injury. You might argue that your body will warm up as you do the workout. Let’s use an extreme example to show the importance of warming up. Imagine that you want to sprint right now. You stand up and just sprint as fast as you can. Does that sound appealing to you? I cringe at the idea and can feel my hamstrings instantly giving out. Now imagine you had a good warm up, you are already breathing a bit heavy and sweat is starting to form on your body. Now you sprint! That scenario sounds much better right? The importance of the warm up is to gradually increase your body temperature. The gradual increase of your heart rate will also reduce the chance of exercise-induced cardiac abnormalities. So warming up will help reduce heart and muscle injuries!

Next, warming up will also “wake up” your muscles. Before a workout you want to prepare your muscles for the activity and movement that will be involved. The gradual heart rate increase has more benefits than just injury prevention; it also increases blood flow to your muscles. Why is this good?  Blood brings oxygen and nutrients to your muscles, which is used to create energy. By doing a proper warm up, you are ensuring your muscles are getting all the nutrients they need for your workout. Additionally, your warm up should incorporate movements that you will be doing in your actual workout. This will prepare your muscles for the proper movement, and increase your flexibility range during your workout. Use your warm up to make sure your muscles are ready to perform for you when you need them most.

Finally, use your warm up for some mental preparation. I know I've sluggishly started a workout before, not really feeling it but still committing to the workout.  Taking the time to do a proper warm up will help you focus your mind to the task at hand. While going through your warm up, take time to think about each movement you are making, mentally connect with your body. Take some time to think and visualise your workout for the day. Your mind should be just as warmed up as your body for your workout.

By taking time to warm up and mentally prepare, you will reduce chances of injury and increase your performance during your workout. Do a good 5 to 10 minute warm up that focuses on the range of motion you will be doing during the workout. Check out the reference links below for some warm up ideas.

References

http://www.24hourfitness.com/resources/fitness/articles/warm_up.html

http://www.active.com/triathlon/articles/the-real-reason-you-should-warm-up

http://www.bodybuilding.com/fun/topicoftheweek32.htm

https://runnersconnect.net/running-training-articles/common-misconceptions-about-warm-ups/