Newsletter - October 2019
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Greetings!
The use of foam rollers for decreasing muscle tightness, spasm and pain has grown in popularity! Foam rolling also increases oxygen to muscles for faster recovery, improves flexibility and range of motion. Getting these benefits, however, depends on correct use of the roller! Our favorite brand is Rollga which is where the following recommendations come from.
DO…
- Roll Slowly – One goal of foam rolling is to release tight, spastic or knotted muscles. For this effect, slowly rock back and forth over tight areas for 20-30 seconds, pausing a few seconds over sore and “knotty”areas. Most likely, this will be the belly or thickest part of the muscle.
- Hydrate – Hydration affects every aspect of physical performance. Keeping blood volume at a homeostatic level allows for nutrients to flow into the muscles and waste products to flow out, heading towards the liver and kidneys to be processed. Hydrating before and after foam rolling ensures this process of bringing nutrients in and waste products out is more effective. We all know that muscle soreness we feel the day after exercise! Water + rolling help to avoid this!
- Use Cross-Fiber Pressure – Muscle fibers align in only one direction. The connective tissue surrounding muscles (called fascia) is in many directions, like a spider web. Foam roll 4-10 times side-to-side and up and down to effectively breakup stuck fascia. If you feel pain, you know you are in the right spot!
- Foam Roll Before and After Exercise –Foam rolling before exercise with quick, light strokes increases blood flow to the muscles and primes them for activity. It will also give muscles pliability and range of motion which will prevent injury. Foam roll after exercise with longer, deeper strokes to promote muscle recovery and increase length and flexibility.
- Roll towards the heart – When using a foam roller, the pressure applied to the area can affect the vascular system. Because veins have one-way valves that prevent blood from backing up on its return to the heart, rolling away from the heart vigorously against the valves can cause damage. If rolling your calves downward to relieve foot fasciitis, roll down lightly. You still need to cause a slack effect for your Achilles, but not at the expense of your valves!
DO NOT….
- Roll Tendons (includes IT Band) and over joints. Muscles contract and relax to a normal length. Tendons do not contract at all! They are a tough fibrous tissue that stays at one length. The only job of a tendon is to connect a muscle to a bone to cause movement at a joint. Therefore, there is no contracted or spastic state from which tendons need to be released. Rolling a tendon can actually weaken it. Muscle fiber, tendons and the connection to the joint is so intricate that knowing where to stop rolling can be difficult. Using the Rollga with its contoured shape provides protection to tendons and bones while rolling muscle.
- Roll The Lower Back – The lower back does not have a rib cage like the upper back to protect vital organs. The lack of a protective bone structure in the lower back leaves vital organs (kidneys, liver) susceptible to damage from excessive pressure. The pressure from foam rolling the lower back can also end up on the spine itself causing muscles around the spine to contract, leading to more tightness, the opposite of what you want.
- Foam Roll Directly Over Injured Area – Rolling directly on an injured area can actually increase irritation and inflammation and often doesn’t truly address the root cause of the injury. Instead, it’s better to roll the areas surrounding the injured area to help alleviate tension on the injured area.
- Staying On One Spot TOO Long – While foam rolling slowly and pausing on fascial adhesions is the most effective way to utilize a foam roller, pausing on a spot too long can do more harm than good. According to Rollga recommendations, pausing on one spot for more than 30 seconds at a time can lead to nerve irritation and/or damaged tissue. Rocking back and forth on a tight spot for roughly 10-20 seconds in combination with a slow, controlled roll can work wonders for the release of stuck fascial tissue. The main takeaway should be to err on the side of underworking versus overworking the tissue.
- Tense or Flex Your muscles - Foam rolling can be quite painful over a tight spot. When a painful area is being rolled, the body’s natural reaction is to tense up. Tensing the muscle decreases how effectiveness of the foam roller to release the fascial adhesion which is causing the pain.
I hope these recommendations help you achieve the goals you want when using your foam rollers! Happy rolling…
Til’ next time.
Dr. Brown
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Do you believe that the government should determine your health care decisions?
Join us on Tuesday, October 8th, 2019 - 3:30pm
at the Walworth County Board Meeting ,
County Board Room – Walworth County Government Center, 100 W. Walworth Street
Elkhorn, Wisconsin
to voice your opinion on
Res. No 54-01/19 - Requesting the Wisconsin Legislature End the Use of Personal Conviction Waivers for School and Day Care Center Immunizations
This is a human right we need to preserve. Vaccinating is a decision made by parents and caregivers, NOT THE GOVERNMENT. If they take away this right.. what's the next one? Where does it stop?
Now is the time to voice your opinion and stand up for freedom.
If you will be out of town, at work, or otherwise unavailable to attend this meeting, contact your representatives and let them know how you feel beforehand or if you'd like more information regarding this meeting please click the link here.
Walworth Call to Action
We need your help to protect our children and families!
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Rollga is a contoured foam roller designed to reach and target muscles more precisely and comfortably. The Rollga foam roller is ideal for muscle activation (pre-exercise), muscle recovery (post-exercise), fascial health, and functional restoration of movement.
Pick yours up in the office today.
Retails for $38.00
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Barb has been a patient of Dr. Brown for approximately 30 years. She initially began care due to low back pain while she was in her 40's. With the care she has received she has had so many more benefits including improvements to her digestive system, joints were better, and less overall pain. Barb says "Dr. Brown treats he entire person, she listens, analyzes, teaches and adjusts the whole person."
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- 10/7 Happy Birthday to our Massage Therapist Stacey!
- 10/8 Dr. Brown open special hours 11am-2pm - Our staff will be going to the Walworth County Board meeting at 3:30pm (scroll down for details, and please join us there!)
- 10/17 Happy Birthday to our Billing Manager Sue!
- 10/21 Happy Birthday to our Patient Care Assistant Lorena!
- 10/22-26 Dr. Brown is closed - She and Mary will be traveling to Texas for a college tour at Parker Chiropractic College! Stay tuned for Mary's recap on that next month!
- 11/2 Dr. Brown open 8am-10am / Thermography Scans 8am-12pm
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Call Today - 262-248-6700
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