Many people over the years have started using foam rollers in the gyms, health clinics, sporting events, and at home. You have probably seen your friends post on facebook, twitter, and pinterest the best ways to use a foam roller. The media has really helped increase the popularity of these self-myofascial release tools.

Over the past few years I've seen all kinds of posts on the internet about the right size, shape, and texture to use. The use of foam rollers has spread like wildflowers. You can even get one with flowers decorated on it, ha!

But is this soft tissue therapy really helpful for the treatment of skeletal muscle issues like immobility, pain, loss of range of motion, and athletic performance?

Let's turn to what the research indicates.

A recent review of the literature was presented May 2015 at the American College of Sports Medicine 62nd Annual Meeting. Nine studies were evaluated. Six using foam rollers and three with handheld rollers.

The findings?

• Range of motion: All 5 studies measuring range of motion showed an increase.
• Pain: All 3 studies measuring muscle soreness or fatigue showed an improvement.
• Performance: 3 studies showed an increase in vertical jump height. Though it should be noted at other studies have not demonstrated consistent results when measuring other performance markers such as running speed, rated perceived exertion, and power output.
• Side effects: 0 of the studies saw impaired performance as a result of using either form of self-myofascial release.

What is the take home message?

• Self-myofascial release is a BENEFICIAL way to improve skeletal muscle issues like immobility, pain, loss of range of motion, and may improve certain aspects of athletic performance.
• Self-myofascial release might provide a better warm-up option than traditional static stretching exercises which has actually shown reductions in neuromuscular performance when used as a warm-up to exercise.

What is actually happening in the body that makes myofascial release helpful?...if you're a geek like me :)

• The theory is that fascia, the underlying connective tissue beneath skin and interlacing between muscles, tightens as a protective response to trauma. This can lead to more dense, fibrous collagen and elastin fibers which are less able to recoil or spring back into shape after bending, stretching, or being compressed. Ultimately this can reduce muscle functioning and cause pain. Myofascial release might reverse this process.
• Some research suggests that myofascial release could break the fibrous adhesions that may form from injury, disease, inactivity, and inflammation.
• Other studies suggest that it can improve a muscle's viscoelastic properties, increase mutochondria biogenesis and blood flow.

Regardless of the exact mechanism of how myofascial release works to benefit skeletal muscle issues such as immobility, pain, loss of range of motion, and certain athletic performance measures, it is clear that it is beneficial.

So call today, 509-466-1366, or request an appointment online and find out how to properly use a foam roller for you muscular complaints and what other ways we could help you.

A new study by the department of social and behavioral health sciences at Harvard determined that more than half of all children and adolescents in the United States are not getting enough water. Could this be that we are drinking too much juices and soda throughout the day and thinking, "Well there's water in there so I must be okay."? There can be dramatic health risks to not getting enough water.


Severe dehydration can cause:

• Irritability
  
• Confusion
  
• Dizziness
  
• Lightheadedness
  
• Rapid heartbeat
  
• Rapid breathing
  
• Shock and
  
• Unconsciousness
  

...But you may be surprised to know that even mild dehydration can result in

• Headache and
  
• Muscle Cramps
  

I always make sure that I get a full 20 fluid ounces in the morning before I eat anything and I force myself to get an additional 100 fluid ounces throughout the day. I keep my water bottle with my at all times. I like bottles that have measurement lines on the side so you can accurately determine how much you are getting.


Did you know that drinking enough water can help you LOSE WEIGHT?! I tell people all the time who struggle with weight issues to drink HALF their weight in fluid ounces. This simple trick can help a lot in reaching your weight goal. 


“Prevalence of Inadequate Hydration among US Children and Disparities by Gender and Race/Ethnicity: National Health and Nutrition Examination Survey, 2009-2012,” Erica L. Kenney, Michael W. Long, Angie L. Cradock, Steven L. Gortmaker, American Journal of Public Health, online June 11, 2015, doi:10.2105/AJPH.2015.302572.

With the recent trend of  cross fitness training in the early 2000's, and the   growing interest in climbing sports, specifically rock climbing,  elbow injuries along with other upper extremity injuries are becoming more prevalent.  


Most often injuries to the elbow are  to the biceps muscle. However a lesser but still common injury to the elbow is a strain of the brachialis muscle which is located close to the biceps and assists  the biceps when bending the elbow. This injury is called Climber's Elbow. It is caused by a forceful flexion contraction of the muscle greater than it is able to tolerate or a forceful over extension of the elbow. Most often this injury, like most muscle injuries, are a result of a previous lesser strain to that muscle that  likely never was caught or was not allowed to heal properly. The athlete then returned to full activity too early resulting in the injury.

Diagnosis of Climber's Elbow begins with a clear understanding of the mechanism of injury. This comes from the patient's report of how the injury occurred.  Using skilled palpation and specific muscle testing of the elbow in various positions, an expert in musculoskeletal injuries will be able to distinguish between the more common biceps strain and Climber's Elbow.

Treatment of Climber's Elbow depends on the severity of the injury. A Grade 3 strain, a complete tear of the muscle away from its attachment point near the bone, is a surgical case. The less severe Grade 1 and 2 strains can be treated conservatively by a musculoskeletal injury expert. Below is a typical progression through the stages of healing for Climber's Elbow.

Acute (Inflammatory) Stage (0-2 weeks)

•  Refrain from using the elbow especially when trying to lifting an object by bending the elbow.
  
• Alternate ice and heat over the painful areas to control swelling and inflammation. I usually recommend 4 cycles of 5 min each (20 min) 4-5x/day.
  
• Massage techniques using trigger point, cross fiber friction, and instrument assisted will help to reduce scar tissue formation and improve proper alignment of new muscle and connective tissue fibers according to the normal lines of movement.
  
• Adjustments, if necessary, to the elbow and surrounding joints such as the hands, shoulder, neck and back will assist in restoring and maintaining optimal joint range of motion.
  
• Taping and bracing can help reduce stress on the healing muscle and limit motions that are painful. However anything that limits movement can delay the healing process so this should not be used for extended periods.
  

Sub-acute (Repair) and Chronic (Remodeling) Stages (2-8 weeks)

• During these stages emphasis is placed on progressively using the elbow to strengthen the muscle.
• Continuing to massage the muscle and surrounding connective tissue along with manipulating the elbow and surrounding joints is still beneficial. 
  
• Start with light isometric contractions (10 to 20% max force) of the elbow in which you are pushing against resistance, like your other hand, without allowing movement. I recommend 8 to 10 seconds holds, 5 to 10 reps, every hour. This should be done at multiple angles of the elbow bent until nearly full pain-free range of motion is achieved.
  
• Once the elbow is able to be moved without resistance applied and  very little pain occurs, you should move towards heavier resistance training such as arm curls. I like using tubing such as a Thera-Band™ because the force is variable as opposed to using free weights in which the weight is constant and much torque is placed on the muscle at the initial phase of the contraction.   You should try various positions of the palm facing up, thumb pointed up, and palm facing down.  I recommend 15-20 reps, 2 sets, 4-5x/day. 
  
• After arm curls, more functional exercises that simulate climbing can be reintroduced such as dips, pull ups, chin ups, and lat pulls.
  

It's important to note that the time frames listed above for the stages of healing for Climber's Elbow are just typical time frames. These would be the expected times only if the healing process occurs normally.  Different body types, conditions, and compliance  will  effect this.