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How to do Foam Rolling, Lower Body Foam Rolling Techniques

Calves Foam Rolling

By February 28, 2023

Your calves can be affected by a lot of things in your life. This can include sitting positions and the shoes you wear. Holding them in a shortened position, which is all-too-common, will limit how much motion your ankle can take. This makes it harder on the rest of your body.

  1. Start by resting your lower leg on top of your foam roller. Point your toes twoards the ceiling throughout this process. For more pressure, cross the leg you’re not rolling on top of your working leg.
  2. Now, lift your hips from the floor. Slowly and deliberately, roll from the bottom of the calf muscle to the top, which is just below your knee. If you feel a knot, you should halt and begin to put pressure on the area. Afterwards, continue. on.

TIP: Make sure that you roll the outer and inner areas of the muscle group by turning your leg in the appropriate position. Normally, you will find that the inner area is the most tense.

How to do Foam Rolling, What is Foam Rolling

What is Foam Rolling?

By February 28, 2023

To put it simply, Foam Rolling is a way to relieve these trigger points. It is a form of massage that you do yourself, that will ease away the pain. It isn’t that different from a classic or sports massage. Because it stimulates your circulatory system, more blood will reach your muscles, making it easier to use them with less pain. It will also relieve any joint pain orstress. Best of all, it will aid in your muscle’s recovery. Foam Rolling is a way to ease away your trigger points, and a way to boost your flexibility.

How Does Foam Rolling Help?
Don’t think that this muscle pain is a lifelong sentence, though! Both fascia and trigger points are capable of being released. You’ll even find that the related issuestend to go away afterwards! Myofascial therapy stretches and loosens the fascia, which results in more flexible body structures. This means less joint and muscle pain, a boost to your circulatory system, improved mobility, and greater flexibility. To put it simply, using a Foam Roller to ease away these problems will make it less painful to exercise, less likely you’ll be injured, and give you better exercise results. That’s why Foam Rolling is picking up in popularity. It can even help get rid of cellulite by breaking up the fat that causes that “cottage cheese” look.

So When Should A Foam Roller Be Used?
To reap the most benefits of your Foam Roller, you should use it before and after
your workout. Add it into your warm-up exercises, and your cool-downs, as well. For your warm-ups, you should start rolling before you actually get started. This includes stretching. You’ll find that it increases blood flow in the muscles, and reduces the tension that can cause injury. When doing it as a cool-down, it will
help reduce the amount of blood to your muscles, so that they can return to pre-workout levels. It will also get rid of any lingering lactic acid, which causes that unpleasant“burn”workouts give you. It will also send in oxygen and nutrients for a speedier recovery. If you find yourself unable to foam roll more than once, then you should aim to do
it before your exercise. You can do it right before a workout, as well: Just five minutes before will give you results!
But what if it’s leg day or arm day? There’s a plan for that, too! Just roll over the area you’ll be exercising, both before and after.

Some Key Points when Foam Rolling:

  • It’s best to add this into a routine. Daily usage is best. This is great for maintaining
    your muscle health, which will mean less chance of injury and less pain.
  • Hydration is key, so make sure you’ve had enough water! This will keep your
    tissue hydrated, which will make them more flexible, thus more receptive to your
    Foam Rolling.
  • Use twice: Once before you exercise, and once afterwards. This will aid in both
    prepping your muscles for a workout and for helping them recover. It is better
    than the standard stretches most people use.
  • Keep it slow. If you roll too quickly, it won’t be as effective. Instead, keep your
    movements slow, and concentrate on the area. A good ratio is one inch per second.
  • You shouldn’t go in just one direction. Instead, alterate! Go from side-to-side, then
    up-and-down, or whatever other directions you want.
  • Don’t bear down on the muscle. Instead, use a moderate pressure for a
    comfortable, effective session. If you ever experience pain instead of discomfort, then you’ve discovered a muscle trigger point.
  • If you’ve found a trigger point, stop rolling. Focus on top of the point, and carefully
    rock the area. This will cause the point to release, most likely within thirty seconds. If that doesn’t work, continue rolling on and around the area until it does.

The benefits of Foam Rolling will not take long to notice. In fact, you’ll see results after the first use! You’ll feel more relaxed, flexible, and healthy.

What Type Of Foam Roller Is Best For Me?
As with any other regimen, don’t begin Foam Rolling beyond your abilities. Use softer rollers, so that you don’t further injure yourself, or cause yourself pain. Starting with the smooth inner roller is great, because it is gentle and can work as an introduction to the Foam Rolling regimen. It will let you build up your tolerance to rolling. Are you already an old hat to Foam Rolling? Or has the inner roller stopped working for you? Then you should use the outer roller. It is firmer, and designed to really work your muscles. This will make your workouts more effective and will give you the massage therapy you need after a strenuous exercise.

Can I Use A Foam Roller To Treat An Injury?
Have you received a soft tissue injury? Or maybe you just have muscles damaged from overuse? Either way, Foam Rolling is a great way to ease both of these problems. It works best for mild or moderate injuries, or those which are caused by restricted movement.

A word of warning: If you have an injury that worries you, or that is causing more than moderate pain, you should speak to your physician.

When Can You Perform Foam Rolling Exercises?
Incorporating a Foam Roller to your life is simple. The recommended movements take about two minutes, and are done two to three times per week. Or, alternatively, you can add it into your individual exercise regime. Because it takes two minutes each for both sides of your body, as well as working out all sections of muscle, it will probably take a beginner approximately half an hour for each session.

Definition & Explanations, How to do Foam Rolling

Definition & Explanations

By February 28, 2023

To make it simple, this guide will explain how Foam Rolling’s affects on your body, so that you can understand the science behind it.

Myofascia. This is a word which means “muscle band” ;“myo” meaning “muscle”and“fascia”meaning“band”. And that is, in essence, what it is. It is
basically a web, but a three dimensional one. It is made of elastin and collagen
connective tissue fibres, and is surrounded by a viscous fluid. This is so that it can
make the fascia strong, but very flexible. The fluid acts as a medium for
transportation, as well as lubrication.

Trigger point. This is the cause of a large percentage of chronic pain. To be
simple, a “trigger point” means a point that is very irritable and sensitive. It is
normally located in a taut band of skeletal muscle. One of the most common causes are microscopic tears in the fascia, which connect to your muscles. This can be caused by trauma or repeated stress…such as exercise. Other times, it can be caused by having an unhealthy posture, as well as by repetitive tasks (such as typing).

Because so many of these fascial tears occur because of repetitive activity, they are far more likely to happen again than other injuries. When it is repaired repeatedly by your body, more and more tissue starts to build up, forming a lump in the muscle fibre. This is a trigger point. There, the fascia becomes locked in a  contraction and cannot relax. This is because the muscle has become shorter with every time it was repaired, and a protective barrier forms to protect against any further damage. If the muscle fascia has reached its shortest possible point, a
trigger point will form.

Most commonly, this trigger point will cause pain in the local area, or even spread
to other places. This can cause a limited range of motion in the muscle. If you palpate the trigger point, it will cause pain over the general area, but can also cause a radiating pain or a muscle twitch. Common conditions related to trigger points incluce sciatica, sinusitis, lower back pain, and headaches

Feet, How to apply Kinesiology tape

Turf Toe

By February 10, 2023

K TAPE: TURF TOE
Turf Toe, a sprain of the metatarsophalangeal joint, is a condition that results from acute or chronic hyperextension of the big toe. The condition affects both the joint and the connective tissue resulting in painful inflammation and bruising. Often times the ligaments and tendons are stretched, and in severe cases torn. Greater risk occurs when one wears flexible footwear meant to grab the running surface, such as soccer cleats, or if one has greater than normal range of motion in the ankle.

COMMON RISK FACTORS FOR TURF TOE

Athletes who perform on artificial and dense surfaces are especially at risk – most notably American football players and dancers. The mode of injury is often when a force presses downward on the calf while the foot and toe remain flat on the ground. The toe becomes hyperextended and the ligaments/joint become injured. There are many instances wherein the toe can become hyperextended such as kneeling abruptly or repeatedly, breaking into a sprint, or any instance in which one pushes off of the forefoot and the toe stays flat. Running barefoot can increase the chance of developing turf toe due to the lack of support to which one may be accustomed. The condition can happen all at once if the force is great enough, or can develop over time with repeated extension of the toe beyond it’s normal range of motion.

TURF TOE SYMPTOMS

Pain is felt at the base of the big toe both on the bottom and more notably on the top. Pain can radiate into the bones of the foot and swelling may occur. Pain is recreated by extending the toe upwards or leaning forward onto the toe. The condition is generally severely painful during walking or running and can create stiffness. Long time sufferers of turf toe are thought to be more prone to arthritis of the joint later in life, making it all the more important to treat the condition effectively and completely prior to continued use.

K TAPE HELPS REDUCE PAIN

K Tape helps to treat turf toe by providing therapeutic stability and support while maintaining a healthy range of motion. It may take up to 4 weeks for the condition to completely subside, but with K Tape and the following guidelines, you can help reduce the amount of time necessary to return to normal activity levels. If symptoms do not subside at all within 12 hours, consider an X-ray to check for fractures.

  • Most importantly, rest the joint. Use of crutches may be necessary to totally relieve the pressure on the joint.
  • Use footwear with a rigid sole. This will help prevent accidental hyperextension.
  • Make certain to K Tape the toe at all times when barefoot.
  • Use anti-inflammatory medication during intense bouts of pain.
  • Ice the injury immediately after injury and after any activity.
  • Evaluate the mode of injury and take steps to prevent further irritation or injury.
  • Improve running form through strength training, as well as gait analysis and correction.
Feet, How to apply Kinesiology tape

Bunion

By February 10, 2023

K TAPE: BUNION
POSSIBLE CAUSES

Bunions are much more common in females than in men. This leads most to believe that bunions are often time caused by wearing tight fitting shoes or heels. Genetics also plays an important role in determining the individual’s susceptibility to developing the condition.

SYMPTOMS OF A BUNION

Often the bunion is not painful and the individual leads a normal active life. Other times the bunion can be very painful, even debilitating. Pain is usually very achy and typically radiates to the toes and along the arch of the foot. Due to the abnormal positioning of the bones in the foot, sharp nerve pains could also be present.

K TAPE HELPS REDUCE PAIN

K Tape can help reduce pain and inflammation for many common injuries*. Unrestricted footwear should always be the chosen for those with bunions. Surgery is another option for those with serious pain and worsening symptoms.

 

Feet, How to apply Kinesiology tape

Heel

By February 10, 2023

K TAPE: HEEL
HEEL PAIN SYMPTOMS

The heel is obviously a very important part of our lives. It takes a great deal of repetitive force with every step and can become susceptible to injury and pain as those steps become forceful. The pain can linger for many years and end up causing many other problems if not treated correctly. This K Tape application can not only relieve the pain you feel, but help you to avoid the compensation injuries that arise from walking around on a painful heel*.

COMMON CAUSES OF HEEL PAIN

Overuse in exercise, drastic weight gain, or standing for long periods of time are often the cause of the pain. Heel pain can be caused by a number of conditions including tendonitis, inflamed bursae, arthritis, nerve damage, stress fractures, contusions, or plantar fasciitis and the resulting heel spurs – among many other conditions.
Heel Spurs – bony growths that occur at the attachment of the plantar fascia to the heel bone.
Degradation of the plantar fascia – this degradation of the collagen fibres is commonly referred to as plantar fasciitis. Once thought to be an inflammatory condition, plantar fasciitis is now thought to be caused by dysfunction near the attachment site.
Fat Pad Contusion – caused by intense or repetitive impact. These conditions can cause the fat pad to be pushed away leaving less of a protective layer between the bones in the foot and the ground.
Stress Fracture – very common in road runners, a stress fracture of the heel bone can be identified by re-creating the pain by squeezing the back of the heel.
Compressed Nerves – there are many important nerves that travel along the bottom of the foot. There are also multiple bones that form the foot. When these nerves get in between these bones and become “pinched” there is a great deal of pain involved.
Inflamed Bursae – bursae are small sacs of fluid that provide cushion and reduce friction between bones. When these sacs become inflamed they grow in size and cause pain.

K TAPE CAN HELP REDUCE HEEL PAIN

K Tape has been very helpful for general heel pain. K Tape is a light and comfortable support structure that helps relieves pain. In short, K Tape along with ice and rest will help relieve the pain and help promote the healing process*.

Feet, How to apply Kinesiology tape

Top Of Foot

By February 10, 2023

K TAPE: TOP OF FOOT
The top of the foot consists of many bones, nerves, ligaments, and tendons that can all be affected and painful. The foot was made for stability and mobility – two distinct and naturally exclusive functions. This demand on the foot necessitates many different “pieces” to accomplish its role in movement. Most all activity of our daily lives and our athletic lives puts significant strain on the feet and can lead to different injuries.

COMMON CAUSES FOR TOP OF FOOT PAIN

There are varied causes for top of foot pain. This situation makes it difficult to diagnose for a non-medical professional. However, location is the most reliable determinant and can help with early detection. The following three conditions are the most common causes of pain on the top of the foot.

Tendonitis (Extensor Tendons) – Tendonitis is the most common cause of pain at the top of the foot among athletes and active individuals. The pain is generally felt near the toes and emanating into midfoot. Tendonitis is often caused by overly tight calves, tying shoes too tight, or general overuse tendonitis from repetitive movements such as running. Tendonitis is often experienced during the latter portions of training for a marathon when high mileage runs are prevalent. Running on hard surfaces, excessive hill training, and poor footwear are factors that make an individual at a higher risk for extensor tendonitis.

Fractures – Fractures are a rare but serious cause of pain on top of the foot. They are most prevalent in older individuals that remain active without proper form and diet. Fractures can also be caused by acute trauma such as kicking a door, having been stepped on, or falling. Swelling and pain occur at the fracture location, with the pain being felt during any movement and to the touch. Tarsal fractures often occur at their distal end, near the toes.

Arthritis – Arthritic conditions can cause any number of additional issues that cause pain. Spurs are often formed that then irritate the nerves. The nerves can then swell (neuroma) and become entrapped between the tarsal bones, causing severe pain during gait. Arthritis also causes a decrease in bone density and makes the individual more likely to experience fractures. Bony swellings often form at the location of arthritic joints and can easily be felt. Flat feet, genetics, and increasing age are all factors that could cause arthritis in the foot.

K TAPE CAN HELP REDUCE PAIN

This K Tape application will help to reduce pressure among the different components of the feet, increase circulation to combat inflammation, and relax the muscles associated with the pain*. The following additional tips should be followed to combat top of foot pain effectively:

  • Proper footwear
  • Evaluation can correction of gait problems
  • Weight loss
  • Rest
  • NSAIDs
  • Variation of exercise (trade run days for swimming, cycling, yoga, etc)
  • Anti-inflammatory diet
  • Massage
  • Thorough calf stretching regimen
  • Ice after activity
Feet, How to apply Kinesiology tape

Ball Of Foot

By February 10, 2023

K TAPE: BALL OF FOOT
COMMON CAUSES FOR BALL OF FOOT PAIN

Pain at the ball of the foot is most often caused by inflammation due to overuse in active people. Other common causes include poorly fit or worn-out shoes, weight gain, contusions or bruising, plantar fasciitis, or nerve issues related to diabetes.

BALL OF FOOT PAIN SYMPTOMS

The pain can be felt while weight-bearing, or to the touch. The pain can range from dull and achy to very sharp and a burning sensation. In short, the pain at the ball of the foot varies significantly and often needs special diagnosis to identify the specific problem.

HOW K TAPE CAN HELP REDUCE BALL OF FOOT PAIN

Typical treatment of these conditions includes critical rest, ice, inserts or orthotics, and light massage or stretching. K Tape can greatly speed the pace of recovery and significantly relieve the pain through the process*. It’s very hard for anyone to stay off their feet, so often time foot problems take a very long time to heal. Those who have used K Tape to alleviate the strain they put on their feet and promote healing have seen great results and decreased recovery times*.

Feet, How to apply Kinesiology tape

Peroneal Tendonitis

By February 10, 2023

K TAPE: PERONEAL TENDONITIS
The three peroneal muscles, now called the fibularis muscles, are muscles at the surface of the outside of the lower leg. They serve to turn the foot out (evert) and push the foot down (plantarflex). The tendons run behind the anklebone and connect the muscles to the boney structures of the foot and ankle.

PERONEAL TENDONITIS PAIN

These tendons can become inflamed or torn during acute trauma or during periods of overuse. Rarely do these tendons become inflamed or torn without damage to other tendons and ligaments, so please assess other issues as well.

CAUSES OF PERONEAL TENDONITIS

Common causes include inversion ankle sprains, breaking into a sprint while off balance, or simply overusing these muscles resulting in inflammation. Other causes include poorly fit or worn footwear, excessive pronation, habitually running on embanked surfaces, excessive twisting of the ankle, and poor circulation along with malnutrition during activity. Older individuals become more susceptible to these injuries as the tendons lose their elasticity with age.

PERONEAL TENDONITIS SYMPTOMS

Peroneal tendonitis typically results in pain on the outside of the foot below and behind the anklebone. Symptoms also include stiffness, swelling, or a burning sensation around the back of the ankle and outside edge of the foot.

K TAPE CAN HELP

K Tape can be a great help with pain and speeding the healing process by increasing circulation, providing stability, and relieving the pressure on this inflamed and painful tendon*. Make sure to rest the ankle and ice after any activity as well as take anti-inflammatories during the worst times. Consider using this application in combination with the ankle stability application in order to avoid further injury and provide excellent stability without the downside of wearing a brace. If pain becomes severe or the ankle becomes discolored or very swollen, please seek additional care.

Feet, How to apply Kinesiology tape

Plantar Fasciitis

By February 10, 2023

K TAPE: PLANTAR FASCIITIS
The plantar fascia, or arch tendon, is a thick band of connective tissue that runs from the heel to the front of the foot. It is made of three distinct parts: medial, central, and lateral bands. The central band is the thickest and strongest and is the portion most likely involved in plantar fasciitis pain.

FOOT PAIN DUE TO PLANTAR FASCIITIS

In normal function the plantar fascia acts as a shock absorber and support mechanism for the arch of the foot. During gait, or movement, the plantar fascia acts like a spring to conserve energy and provide propulsion. Tension increases while the foot is on the ground to store the energy and is then released during toe-off to help with acceleration.

Plantar Fasciitis literally means inflammation of the plantar fascia, but most cases are more degenerative changes rather than inflammatory ones. A new term being used to accurately describe the condition is plantar fasciosis. The condition accounts for about 10% of runner related injuries and is twice as predominant in women than in men. Because of this high incidence in runners, microtrauma from repeated stress is believed to be the primary base cause.

CAUSES OF PLANTAR FASCIITIS PAIN

Causes are often multifaceted and can range from biomechanical (poor form) to cellular (poor diet) and any combination of the possibilities in between. Activities such as running, bearing significant amounts of weight for long periods of time, jumping, and dancing can all cause repeated stress along the plantar fascia – especially at the junction with the heel. Those who pronate (roll their feet in during walking and running), are overweight, wear poorly fit or worn shoes, or who have abnormal foot structure are at greater risk of developing plantar fasciitis. Heel spurs on the toe side of the heel are often the result of long term plantar fasciitis, but heel spurs on the back of the heel are a separate condition.

Training errors are also primary causes. Rapid increases in activity intensity or duration, abrupt addition of explosive movements or hill workouts, or a change to running on extremely hard surfaces can all be mistakes that cause plantar fasciitis. Using appropriate footwear and adjusting the training over time is highly recommended in addition to diligently stretching the plantar fascia and calf muscles throughout new activity. Athletic shoes lose their cushion rapidly with intense activity and should be changed often to maintain healthy movement.

Tightness in the calf muscles or the Achilles tendon can greatly exacerbate or promote plantar fasciitis. Loss of movement in the ankle, weak or imbalanced leg and foot muscles, as well as the aging process can all be additional factors.

SYMPTOMS OF PLANTAR FASCIITIS

Pain is almost always felt on the underside of the heel and most often along the arch of the foot. Most individuals report that pain in worst with the few steps in the morning or after long periods of inactivity. Pain is generally made worse by walking barefoot on hard surfaces, walking upstairs, sprinting, or spending long periods of time standing. Often it is difficult bending down or bringing the toes to the shin and longtime sufferers who remain active without treatment often have accompanying knee and hip pain. Taking weight off of the foot generally relieves pain. However, symptoms return as soon as the foot is again placed under weight.

HOW USING K TAPE CAN HELP

Using K Tape for this condition has shown tremendous results in alleviating pain and promoting the healing process*. K Tape provides comfortable and conformable support for the arch serving to relax the foot and reduce inflammation. Reduced activity, stretching the calves, massage therapy, weight loss in overweight individuals, foam rolling, ice, and NSAIDs can all serve to help alleviate symptoms and treat plantar fasciitis. Stretch the calves and plantar fascia before going to bed and before getting out of bed.

Additional recommendations include:

  • Wear appropriately fit shoes with the appropriate support
  • Stretch well prior to exercise
  • Avoid hard surfaces
  • Ice after activity
  • Avoid long periods of standing still
  • Implement multiple activities for cardiovascular exercise such as swimming, cycling, rowing, etc.
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