Foam Rolling Vs. Stretching

Foam rolling and stretching both have their loyal set of followers and there often is a question about which technique is better. We will be answering that question in this blog post, as well as going through the effects and indications of both.

Foam rolling and stretching somewhat overlap each other with respect to their benefits. Both techniques facilitate relaxation and increases in the ROM of the muscles.

Foam rolling improves blood flow (to the region being foam rolled), increases range of motion and decreases muscle soreness without affecting the performance of that muscle group [2]. Interestingly enough, foam rolling can be performed before and/or after a workout or really at any time of the day to be beneficial. More recently, it has become increasingly popular, with more people opting for it over stretching. It is, however, important to learn the correct foam rolling technique from the experts in the field. Here is a sample foam rolling routine for the lower body:

As you will see, it is recommended to roll each segment for 30-60 seconds, with a full routine typically taking between 5-10 minutes.

Stretching is indicated for improving soft tissue flexibility/extensibility, thereby increasing range of motion. This increased flexibility may reduce the risk of exercise-related injuries. 

There are primarily two types of stretching: dynamic and static. Dynamic stretching increases the heart rate and seeks to “warm up” stiff or tight muscles, making it ideal for a pre-workout routine. Here is a sample dynamic stretching routine recommend for runners:

Static stretching involves passively holding a position or stretch, typically for 30-60 seconds, which has shown to impede muscle performance (reduced power output) during the exercise when performed prior to a workout [1]. Therefore, static stretching is best suited for the post-workout period, as it may help gently “cool down” the muscles while still increasing overall range of motion in the long term. Static stretching can also aid in physical and mental relaxation. Here is a sample static stretching routine for the lower body:

Typically, both dynamic and static stretching routines should take no more than 5-10 minutes. It is important to note that all stretching should be gentle and relatively pain-free. Also, no breath holding while performing any of the routines shown above. Remember to breathe!

-Ishi Upasani, PT, MS

References -

1. Kay, A. D., & Blazevich, A. J. (2012). Effect of Acute Static Stretch on Maximal Muscle Performance. Medicine & Science in Sports & Exercise, 44(1), 154–164. doi: 10.1249/mss.0b013e318225cb27

2. Macdonald, G. Z., Penney, M. D., Mullaley, M. E., Cuconato, A. L., Drake, C. D., Behm, D. G., & Button, D. C. (2013). An Acute Bout of Self-Myofascial Release Increases Range of Motion Without a Subsequent Decrease in Muscle Activation or Force. Journal of Strength and Conditioning Research, 27(3), 812–821. doi: 10.1519/jsc.0b013e31825c2bc1

"Move Better" Series: Exercises To Improve Ankle Mobility

Following up from yesterday's “Move Better” series post on how to self-assess your ankle dorsiflexion mobility, today we will provide exercises to improve ankle dorsiflexion mobility in three ways: self-myofascial release, stretching, and ankle joint mobilization. 

Self-Myofascial Release: Foam Rolling 

Foam rolling the calf is an easy way to perform self-myofascial release of the calf musculature at home. Roll up and down the entire length of the muscle for about 1 minute each side.  If you hit a trigger point you can focus on that area for 10 seconds.

Stretching the Gastroc and Soleus Muscles 

Studies have found that static ankle dorsiflexion stretching can improve ankle dorsiflexion range of motion significantly.  A stretch should be performed for both major muscles of the calf, the gastroc and soleus muscles, by performing a calf stretch with the knee straight and with the knee bent.  Hold each stretch for 30 seconds and repeat 3 times each side.

Other Ankle Mobility Exercises 

• Lunge Ankle Dorsiflexion Stretch 

  • This is a simple stretch that can be performed as a dynamic warm-up before an activity to help improve ankle range of motion.  Get into a half kneeling position and slowly lunge forward, pushing your knee past your toes and keeping your heel on the ground.  Hold position for 5 seconds and repeat 10 times.

• Squatting Ankle Dorsiflexion Stretch

  • The squatting ankle dorsiflexion stretch is a good way to improve ankle dorsiflexion for squatting activities.  For this exercise, squat near an object that you can hold on to for balance, like a door jamb or squat rack.   Perform a deep squat, keeping an upright torso and pushing the knees forward past the toes.  Hold the deep squat position for 2-3 seconds and perform 10 repetitions.  

• Lunge Dorsiflexion Mobilization

  • The lunge dorsiflexion mobilization may be helpful if you feel a pinching or stiffness in the front of the ankle when performing the dorsiflexion mobility test.  This exercise uses a strap or lanyard to help glide the talus bone posteriorly during the stretch, which can improve address restrictions due to joint stiffness.  To perform this mobilization, position an anchored strap below your ankle bones and slowly lunge forward, pushing your knee past your toes and keeping your heel on the ground.  Hold position for 5 seconds and repeat 10 times.   

• Eccentric Heel Raises on Step

  • Eccentric exercises for the calf have been shown to improve muscular flexibility and improve strength of muscles and tendon structures.  Begin by standing on a step with knees straight, rise onto balls of your feet, and slowly lower your heel down into a deep stretch in your calf and ankle.  Complete 10-15 repetitions for 3 sets.  

The exercises above can help improve your ankle dorsiflexion mobility if performed correctly and consistently. There are several other great exercises out there for improving ankle dorsiflexion in addition to those selected above.

Questions? Contact Sean Tyler, DPT at sean@salmonbaypt.com.

Keep moving!

Foam Rolling 101 for Endurance Athletes

Have you ever been told you need to foam roll as part of your training program? If so, did you know why you were foam rolling or how you were supposed to go about doing it? Here is a quick Q&A guide to those interested in a simple and effective training tool.

What is foam rolling?

Foam rolling is a common form of self-myofascial release most often used by endurance athletes to help combat delayed onset muscle soreness (DOMS).

What are the benefits of foam rolling?

While foam rolling is most often used to treat muscle soreness and enhance recovery following intense bouts of exercise, foam rolling has also been shown to be an effective tool for improving joint range of motion at the hip, knee, and ankle without compromising muscle performance. Therefore, it can be beneficial when used either pre or post-workout. You will often see foam rolling utilized as a therapeutic tool used to treat Patellofemoral Pain Syndrome (i.e. runner’s knee), IT Band Syndrome, Achilles Tendintis, and Medial Tibial Stress Syndrome (i.e. shin splints).

What areas should I focus on?

Targeting sore areas of the muscles in the legs following a training session can be an effective way to enhance muscle recovery and reduce the negative effects of DOMS. Common regions to foam roll in the legs are the calves, hamstrings, gluteals, quadriceps, IT bands, and adductors. Here is a video of a sample foam rolling routine for runners:

What areas should I avoid?

In general, foam rolling is limited to soft tissue, as it is a self-myofascial release tool. Avoid rolling over bony prominences (bumps) or joint surfaces, as this is more likely to be aggravating as opposed to therapeutic.

How long should I foam roll each region?

Studies suggest that foam rolling an area for 30-60 seconds is sufficient to enhance joint flexibility and reduce muscle soreness. No need to roll much longer!

Other considerations...

Foam rolling is meant to be a tool utilized in conjunction with, not a substitute for, other evidence-based training principles. It will not eliminate your risk of getting injured if you are over-training or training inconsistently. As always, please consult your primary care provider or physical therapist if you have any questions or concerns before implementing a new wrinkle to your exercise routine, such as foam rolling. If you experience any progressive increase in pain or discomfort with foam rolling, stop and seek guidance from a healthcare provider or fitness professional.

-Grant Hennington, DPT