What is foam rolling

Foam rolling is a form of self-myofascial release therapy. Myo’ means muscle and ‘fascia’ means band. Myofascial release can help to;

• Improve vascular function
• Release trigger points
• Reduce the effects of Delayed Onset of Muscle Soreness (DOMS)
• Improve tissue range of motion

What tissue is actually been affected?

Fascia is connective tissue, best described as a web of elastin and collagen fibres. It surrounds and protects every other tissue, tendon, muscle, bone, ligament in the body. This acts as a supportive mechanism allowing us to move without restriction or discomfort. Fascia is also dynamic in nature, it responds to internal and external forces applied on it.

Why should we roll?

Although stretching has historically been the most common method for increasing flexibility immediately before a training session foam rolling is now becoming a popular additive. Evidence suggests Foam rolling can be a suitable alternative to static stretching for increasing joint ROM in the short-term. The combination of foam rolling followed by static stretching has shown to produce the greatest gains in flexibility however current research is unable to prove these effects long term. Recent evidence also suggests that foam rolling does not affect athletic performance, this is in contrast to static stretching which can be known to cause a temporary reduction in performance especially in high intensity training.  Foam rolling may also reduce perceived soreness as a result of DOMS within a 48 hour period.

When should you foam roll?

• Pre-workout. Be specific – work on the areas that you have problems with or know are tight. Don’t replace a dynamic warm-up – supplement it.
• Use foam rolling post-workout for quicker short-term recovery (Reduced DOMS)
• Make it functional – Make it specific to what type of exercise you are about to perform and what joints/muscles will be required e.g. Iliotibial band before running

How should I foam roll?

There are many different techniques however trigger point release and rolling are of the most common. When trigger pointing find a ‘tender’ spot, and then apply pressure with the roller. If it has started to ease, stay on it for another few seconds then release. If the pain doesn’t subside don’t add any further pressure as you may risk damaging the tissue. You can also work through a few specific trigger points along the structure you are working on. Spend 1-2 minutes seconds rolling out the area using your own body weight until the movement provides less discomfort.

You are now ready to roll!

Shin splints is an umbrella term for a number of different injuries that can occur in the shin/lower leg area. Although these can present quite differently, the causative factors are often the same and may include: abnormal biomechanics such as excessive supination or pronation (rolling in and out) of the foot, tight or weak lower leg muscles, leg length discrepancy, ankle instability and overuse (increased running and sports) or training errors.

Below are 2 common types of shin pain which can occur separately or together:

Medial tibial traction periostitis (MTTP)

MTTP presents as a diffuse pain along the inside of the shin bone (tibia) which can decrease with warming up, although worsen the following morning. Repetitive loading combined with abnormal biomechanics can place extra stress on the tibia where the leg muscles attach leading to inflammation. This is a common injury in runners and females who are three times more likely to develop it. MTTP tends to be the most common type of shin pain we see as Physiotherapists.

Stress fracture of the tibia or fibula

If left too long MTTP can lead to the development of a stress fracture in one of the lower leg bones (tibia or fibula).  A stress fracture is a small hairline break in the bone generally due to repetitive loading and impact. This presents as an isolated pain on the front of the shin that worsens with exercise and weight-bearing and may be painful at rest or at night.These often require 4-8 weeks rest off activity and occasionally unloading of the shin through the use of a moonboot or crutches.

If you have shin pain it is important to see a Physiotherapist to diagnose exactly what injury you have and to address the causative factors. Rest from impact activities and ice may initially help, however there are generally biomechanical errors that need to be modified to prevent the problem reoccurring or worsening.

A Video Gait Analysis may help identify the causes of your shin pain. You can read more about Gait analysis here.

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