Self-care for tissues getting stuck together?

[Panda]

For those clients who tend to get tissue "sticking" together, e.g. quads and ITB... what specifically can they do at home to help prevent or even treat that sort of thing? It seems like stretches alone don't quite cut it.

 

[theGR8shazam]

Hiya

That sounds more like a fascia thing to me. I'm told that fascia responds well to heat (it makes it more gel-like and less viscous). Since I prefer hot stones over heating pads for a number of reasons, I'll just heat up some stones and rub them over the affected area. Do you think that would help?

Hugs,
~Jyoti

 

[kait]

Stuck fascia can often use more water. How's the client's hydration?

 

[Sence Kitty]

Foam rollers work great for clients at home for this problem. :

 

[Nazar]

Funny, i just got done foam rolling my IT band and quads about one half hour ago. It was PPP!!!! (pure pleasure pain)

 

[RachelS165]

I get a little stuck in the quads sometimes. When I do, I find that skin rolling can help- especially right over the knee. It's challenging to skin roll ones own IT band (my vote is for foam roller there), but some clients might be able to be taught some MFR techniques for the quads.

 

[Anna S]

I'm not familiar with "foam rolling". Could someone please elucidate?

 

[MJsLiberianGirl]

I'm not really that familiar with it but have seen some friends using one (in the Milwaukee area) to do a bit of self-massage.
They're available, as is more training info, thru amazon.com.
http://www.amazon.com/J-Fit-Foam-Roller-Hi-Density/dp/B000WG0L74

 

[Hardhat]

Thank you!

 

[Mr. Systemic Autistic]

So, I have seen, but don't know much at all, about the foam rollers or foam roll exercises. This is a great thread to get me learning!

Here are a few links I found that may be helpful:

From: Sports Fitness Advisor
http://www.sport-fitness-advisor.com/self-myofascial-release.html

Self Myofascial Release

Self myofascial release techniques (SMRT), although not new, have become more and more prominent amongst athletes and fitness enthusiasts alike.

Both allopathic and alternative Therapists have embraced the use of myofascial release massage to reduce chronic pain and rehabilitate a range of injuries. Some therapists claim a long list of benefits, from curing tennis elbow to IBS relief. While some claims may be contentious, it seems likely that many sports men and women can benefit from this regenerative therapy.

It’s important to understanding two key terms in order to appreciate how self myofascial release technique acts favourably on the body. They are ’fascia’ and ’trigger points’. Both are explored below before moving on to some sample self myofascial release exercises.

Fascia & Trigger Points
Fascia is a specialized connective tissue layer surrounding muscles, bones and joints and gives support and protection to the body. It consists of three layers - the superficial fascia, the deep fascia and the subserous fascia. Fascia is one of the 3 types of dense connective tissue (the others being ligaments and tendons) and it extends without interruption from the top of the head to the tip of the toes (1).

Fascia is usually seen as having a passive role in the body, transmitting mechanical tension, which is generated by muscle activity or external forces. Recently, however some evidence suggests that fascia may be able to actively contract in a smooth muscle-like manner and consequently influence musculoskeletal dynamics (2).

Obviously, if this is verified by future research, any changes in the tone or structure of the fascia could have significant implications for athletic movements and performance. This research notwithstanding, the occurrence of trigger points within dense connective tissue sheets is thought to be correlated with subsequent injury.

Trigger points have been defined as areas of muscle that are painful to palpation and are characterized by the presence of taut bands. Tissue can become thick, tough and knoted. They can occur in muscle, the muscle-tendon junctions, bursa, or fat pad (3). Sometimes, trigger points can be accompanied by inflammation and if they remain long enough, what was once healthy fascia is replaced with inelastic scar tissue.

It has been speculated that trigger points may lead to a variety of sports injuries - from camps to more serious muscle and tendon tears. The theory, which seems plausible, is that trigger points compromise the tissue structure in which they are located, placing a greater strain on other tissues that must compensate for its weakness. These in turn can break down and so the spiral continues.

According to many therapists, trigger points in the fascia can restrict or alter the motion about a joint resulting in a change of normal neural feedback to the central nervous system. Eventually, the neuromuscular system becomes less efficient, leading to premature fatigue, chronic pain and injury and less efficient motor skill performance. An athlete's worst nightmare!

What causes a trigger point to form?

The list of proposed causes includes acute physical trauma, poor posture or movement mechanics, over training, inadequate rest between training sessions and possibly even nutritional factors (4,5).

Self myofascial release is a relatively simple technique that athletes can use to alleviate trigger points. Studies have shown myofascial release to be an effective treatment modality for myofascial pain syndrome (6,7,8), although most studies have focused on therapist-based rather than self-based treatment.

Self Myofascial Release Exercises
For these exercises you will need a foam roll (which is very inexpensive). You can get them from anywhere that sell sports medicine or physical therapy supplies. Online, try http://www.power-systems.com who sell a variety of foam rolls.


Adductor Self Myofascial Release
1. Extend the thigh and place foam roll in the groin region with body prone (face down) on the floor.
2. Be cautious when rolling near the adductor complex origins at the pelvis.
3. If a “tender point” is located, stop rolling, and rest on the tender point until pain decreases by 75%.


Hamstring Self Myofascial Release
1. Place hamstrings on the roll with hips unsupported.
2. Feet can be crossed so that only leg at a time is one the foam roll.
3. Roll from knee toward posterior hip.
4. If a “tender point” is located, stop rolling, and rest on the tender point until pain decreases by 75%.


Quadriceps Slef Myofascial Release
1. Body is positioned prone (face down) with quadriceps on foam roll
2. It is very important to maintain proper core control (abdominal drawn-in position & tight gluteus) to prevent low back compensations
3. Roll from pelvic bone to knee, emphasizing the lateral (outside) thigh
4. If a “tender point” is located, stop rolling, and rest on the tender point until pain decreases by 75%.


Iliotibial Band Self Myofascial Release
1. Position yourself on your side lying on foam roll.
2. Bottom leg is raised slightly off floor.
3. Maintain head in “neutral” position with ears aligned with shoulders.
4. This may be PAINFUL for many, and should be done in moderation.
5. Roll just below hip joint down the outside thigh to the knee.
6. If a “tender point” is located, stop rolling, and rest on the tender point until pain decreases by 75%.


Upper Back Self Myofascial Release
1. Place hands behind head or wrap arms around chest to clear the shoulder blades across the thoracic wall.
2. Raise hips until unsupported.
4. Stabilize the head in a “neutral” position.
5. Roll mid-back area on the foam roll.
6. If a “tender point” is located, stop rolling, and rest on the tender point until pain decreases by 75%.

--------------------------------------------------------------------------------
General Guidelines


Spend 1-2 minutes per self myofascial release technique and on each each side (when applicable).

When a trigger point is found (painful area) hold for 30-45 seconds.

Keep the abdominal muscles tight which provides stability to the lumbo-pelvic-hip complex during rolling.

Remember to breathe slowly as this will help to reduce any tense reflexes caused by discomfort.

Complete the self myofascial release exercises 1-2 x daily.

From Runners World:
http://www.runnersworld.com/article/0,7120,s6-241-285--11556-0,00.html

On Runners World there is also a Forum, which has a two threads about the foam rolling. Here are links to Thread 1 and Thread 2.

FOAM ROLLING FOR RUNNERS
Try these exercises to help prevent injury and improve performance
By Lara Rosenbaum
Photographs by Dieter Braun

Using a foam roller can provide similar benefits as deep-tissue massage. By increasing flexibility and decreasing muscle tension, it can help prevent injury and improve performance. Make the following foam-roller exercises part of your regular running routine--run, roll, then stretch. Place your body on the roller and slowly roll up and down (for about 10-15 seconds) along the muscle group you are targeting. If you find a particularly tight area, pause on that spot. Putting pressure on a tight area can help release the tissue.

Gluteal Muscles, Piriformis
Lie on your right side with the foam roller under your right gluteal area and your right leg extended straight out. Bend your left knee and rest your left foot behind your right. Place both hands on the floor for support. Roll your right gluteal muscles, then repeat on the other side.

Illotibial Band
Lie on your right side with the foam roller just below your hip bone. Extend your right leg straight out, and bend your left leg and place it in front of your right leg. Place your right hand on the floor for balance, and roll along your outer thigh from the below your hip bone to just above your knee. Repeat on the other side.

Quadriceps
Lie face down with the foam roller under your right thigh. Put your forearms on the ground. Keep your left foot off the ground by stacking your feet on top of each other (toe of left foot on heel of right foot). Supporting your body weight with your forearms, roll up and down from the bottom of the hip to the top of your knee. Repeat on the other side.

Hamstrings
Sit with the roller under your right thigh. Place the palms of your hands on the ground (fingers pointing toward your body). Keep your left foot off the ground by stacking your feet on top of each other (heel of left foot on toe of right foot). Supporting your body weight with your hands, roll up and down from the bottom of your hip bone to the top of your knees. Repeat on the other side.

Calves
Sit with the roller under your right calf. Place the palms of your hands on the ground (fingers pointing toward your body). Keep your left foot off the ground by stacking your feet on top of each other (heel of left foot on toe of right foot). Supporting your body weight on your hands, roll up and down from the along your calf. Repeat on the other side.

A few others:

Sideline Chatter with "real" pics: How Foam Rolling Can Improve Performance And Ease Your Ever-Present And Chronic Pain

Competitor Southeast Online: Foam Rolling Therapy

You Tube has a guy doing the foam rolling on himself (two parts):
John Platero Foam Rolling Part 1
Foam Rolling part 2