Foam Rolling & Your Fascia Health

Foam Rolling & Your Fascia Health

March 19, 2020

When we think about relieving tight muscles, we may think about doing some nice, easy stretches to help us move better. But, we often forget about a very important component to our muscles functional health, our fascia! Fascia is our body's connective tissue. It's like a spider web running head-to-toe, inside-to-out, that is a stabilizing, enclosing, interwoven system of fibrous connective tissue found throughout the body.

When our fascia becomes unhealthy, it gets sticky, tight, and clumpy, which causes those nice, connective sheets to form restrictions, become distorted, and that's when we start to feel knots in our muscles. Unhealthy fascia can also lead to muffled or muted signals from the nerve endings, which means that our muscles start to feel uncomfortable when they do work and the signals can get interpreted by our brain incorrectly as pain and discomfort.

That being said, there are many ways we can improve our fascia health, such as myofascial release. An example of this is foam rolling, which is a great tool to help pin point where our fascia is full of tension and restrictions.

HOW DOES FOAM ROLLING IMPROVE YOUR FASCIA HEALTH?

Foam rolling is simply applying low-intensity forces over a period of time. But, by doing so, this technique helps:

1. Increase blood flow to areas and bring in nutrients like oxygen and glycogen to muscles

2. Improve range of motion and create smoother muscle movements

3. Speed up recovery and decrease post-workout soreness (DOMS)

4. Stimulate nerve receptors and causes the “releasing effect”; reducing pain signals in those areas

5. Reduce your risk of injury

HOW CAN YOU REAP THE BENEFITS OF FOAM ROLLING?  

The best way is to incorporate myofascial techniques such as foam rolling and roll regularly! Try to adhere to a daily rolling routine like Katrina’s Fascia Fiesta below! After all, just like exercise, you have to be consistent to get the best results!

To browse our selection of foam rollers click here!

 

WHEN SHOULD YOU FOAM ROLL?

Aim to foam roll before and after workouts, or anytime you feel tight. Stick to your muscles, rather than rolling your ligaments or joints. Try to target all your major muscle groups and aim for at least 1 minute targeting a specific area. Remember, doing one push up isn’t going to give you abs, so foam rolling once is not going to give you healthier fascia.

To summarize, foam rolling is a great and easy tool you can add into your daily routine to help you Move Well, Be Well. So, grab a foam roller and start rolling your way to healthier fascia now!

TIP: NEW TO FOAM ROLLING?

Try Katrina’s 10 Minute Fascia Fiesta targeting the calves, hamstrings, glutes, back, quads, and cervical areas!

Written By - Katrina Dittmann, BSc. Kin, CPT, Pn1 - Practicing Kineisologist 

 

 

References

Pearcey GE, Bradbury-Squires DJ, Kawamoto JE, et al. Foam rolling for delayed-onset muscle soreness and recovery of dynamic performance measures. J Athl Train. 2015.

MacDonald GZ, Penney MD,  Mullaley ME, et al. An acute bout of self-myofascial release increases range of motion without a subsequent decrease in muscle activation or force. J Strength Cond Res. 2013. 

 

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[OLD] Sizing Charts

FOOTWEAR:

European Sizing chart conversion:

*Please note that these conversion charts serve as a general guideline, actual fitting may vary by style.

Women’s

US

4.5-5

5.5-6

6.5-7

7.5-8

8.5-9

9.5-10

10.5-11

11.5-12

12.5-13

EU

35

36

37

38

39

40

41

42

43

 

Men’s

US

7.5-8

8.5-9

9.5-10

10.5-11

11.5-12

12.5-13

13.5-14

14.5-15

EU

41

42

43

44

45

46

47

48

 

SOCKS :

Sockwell

Brooks

Sock Size

US Men's Shoe Size

US Women's Shoe Size

Euro Shoe Size

Small

 

4 - 6.5

34 - 37

Medium

6 - 8.5

7 - 9.5

38 - 41

Large

9 - 11.5

10 - 12.5

42 - 45

XL

12 - 14.5

 

46 - 49


ANKLE BRACES:

 

Bauerfeind

 

Professional Orthopedic Products (POP)

  

DJO - Roboboots – Short and Tall

SHOE SIZE MEN

SHOE SIZE WOMEN

SIZE

Up to 4

Up to 5

XS

4 - 7

5 - 8

S

7 - 10

8 - 11

M

10 - 13

11 - 15

L

13+

15+

XL

 

 

 

DJO- Aircast Airsport

DESCRIPTION

MEN

WOMEN

SIZE

Left

Up to 5

Up to 5

X-Small

Right

Up to 5

Up to 5

X-Small

Left

5.5 - 7

5.5 - 8.5

Small

Right

5.5 - 7

5.5 - 8.5

Small

Left

7.5 - 11

9 - 12.5

Medium

Right

7.5 - 11

9 - 12.5

Medium

Left

11.5 - 13

13 - 14.5

Large

Right

11.5 - 13

13 - 14.5

Large

Left

13.5 +

15 +

X-Large

Right

13.5 +

15 +

X-Large

  

KNEE BRACES:

 

Bauerfeind

 

 

 

Ossur

Size

Circumference*

*Circumference measured 6” above mid-patella

XSmall

11.5" (29cm) to 13.75" (35cm)

Small

13.75" (35cm) to 16" (41cm)

Medium

16" (41cm) to 18" (46cm)

Large

18" (46cm) to 20.5" (52cm)

XLarge

20.5" (52cm) to 22.5" (57cm)

XXLarge

22.5" (57cm) to 24.75" (63cm)

XXXLarge

24.75" (63cm) to 28.5" (72cm)

XXXXLarge

28.5" (72cm) to 32" (81cm)

 

DJO

*Measurements taken 6” above mid-patella

SIZE

MEASUREMENT

XS/S

13" - 18.5" (33 - 47 cm)

M/L

18.5" - 23.5" (47 - 60 cm)

XL/XXL

23.5" - 29.5" (60 - 75 cm)

XXXL

29.5" - 31" (75 - 79 cm)


 

ELBOW BRACES:

Bauerfeind

 

 

HAND BRACES:

 

Professional Orthopedic Products (POP)

 

Size

Wrist Circ.

X-Small

4 ¾" - 5 ½"

Small

5 ½" - 6 ¼"

Medium

6 ¼" - 7"

Large

7" - 7 ¾"

X-Large

7 ¾" - 8 ½"


 

Orliman (thumb brace)

 

Size

Wrist

Circumference

in CM   (A)

 

Length

in CM   (B)

Small

14 - 18

11

Large

18 - 22

13