Rolling Towards Better Health

In between regular massage treatments, it is important to maintain your muscular health with self-massage. One great way to do that is through foam rolling. It is an inexpensive way to sustain range of motion and lengthen the muscles while increasing flexibility. The consistent practice of self-massage is one that athletes use to keep their … Continue reading “Rolling Towards Better Health”

In between regular massage treatments, it is important to maintain your muscular health with self-massage. One great way to do that is through foam rolling. It is an inexpensive way to sustain range of motion and lengthen the muscles while increasing flexibility. The consistent practice of self-massage is one that athletes use to keep their body in top form, improve their workout and dramatically decrease the risk of injury. It is something that every person should be doing to better themselves. 

Foam rolling is a technique used to achieve myofascial release. Myofascial release is when you apply a consistent force to soft tissue over an extended period of time. It helps to smooth the muscle fibers while increasing the blood circulation and nutrient flow to the affected area. The rush of fresh blood helps to break up the sedentary blood in the tissue. It provides oxygen and glycogen to fatigued muscles, rejuvenating them. 

The risk of injuring oneself is reduced through foam rolling because it helps to decrease the recovery time after a strenuous workout. It helps to break up the lactic acid that gets built up in the muscle tissue during the workout. It reduces inflammation, helps to break up scar tissue and relieve joint stress. Once the muscle fibers are smoothed out with the roller, the various muscles are able to glide past one another with less friction, lessening the likelihood to be damaged or injured. 

There are a variety of foam rollers on the market. The color of the roller will depict its firmness. The grey roller is the least dense and best designed for beginners as it allows movement between the muscles, bones and roller. The green roller has a medium firmness and provides a medium massage pressure. The black roller is a hard pressured self-massager, best for the experienced foam roller. The dimpled roller is design to achieve a deeper massage to trigger points. It is best used on the back and shoulders to get a deeper release. 

Ask your physical therapist or massage therapist which roller is best suited for you. Inquire which exercises are best for your ailments and learn the proper way to roll to get the maximum benefit.  

Tennis Elbow Vs. Golfer’s Elbow – Do You Know the Difference?

Tennis Elbow (Lateral Epicondylitis), is a painful condition of the elbow caused by overuse or repetitive wrist extension activities. Wrist extension activities include: excessive typing, performing tennis backhand motion, and performing household chores such as dusting or window washing.  True tennis elbow is acute inflammation of the wrist extensor muscle tendon junction as it attaches … Continue reading “Tennis Elbow Vs. Golfer’s Elbow – Do You Know the Difference?”

Tennis Elbow (Lateral Epicondylitis), is a painful condition of the elbow caused by overuse or repetitive wrist extension activities. Wrist extension activities include: excessive typing, performing tennis backhand motion, and performing household chores such as dusting or window washing.  True tennis elbow is acute inflammation of the wrist extensor muscle tendon junction as it attaches to the bone. The tendon becomes damage from overuse and leads to pain with active wrist and elbow movements. This pathology can turn into a chronic condition known as Lateral Epicondylosis which degeneration of the tendon without the natural inflammatory process.  This can lead to thickening and scarring of the tendon causing it to break down.

Golfer’s Elbow (Medial Epicondylitis), is a painful condition of the elbow caused by repetitive wrist flexion activities or gripping activities.  Similar to Tennis Elbow, there is localized acute inflammation of the common wrist flexor tendon as it attaches to medial epicondyle of the elbow. Activities of daily living that can increase symptoms are: shaking hands, turning a doorknob, or lifting weights.

Both conditions can get worse without proper treatment or if ignored can turn into a chronic pathology. Physical therapy is proven to be able to successfully treat these two pathologies and allow for return to normal activities much quicker and prevent them from returning.

Stay tuned for our video showing various stretches and exercises to prevent and heal tennis and golfer’s elbow.