Physio Explains Truth About Foam Rolling

Daniel and Nsima Inyang discuss the topic of foam rolling and myofascial release. You will learn the benefits of massage, how it actually works and best practice tips.

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[FitnessFAQs]

Full podcast with Nsima coming Friday 12AM GMT +11

Do you guys foam roll? 🤔

[Bazilisk_AU]

Nsima Inyang !! OH I CAN'T WAIT TILL THE FULL INTERVIEW / PODCAST IS RELEASED !!
I love his content, he's probably one of my favourite. I'd describe his content to Similar to The Bioneer. He's so funny and informative.
Also the way he explains things is like my coach Vik... but if Vik wasn't talking so fast.

[VinnyLogz]

Ive been a trainer/CSCS for 2 decades working at Equinox, NYSC, Crunch, LA Fit, training the everyday avg person. Most with lots of health & physical issues/limitations. I was bringing my foam roller in for my clients to use before they were mainstream popular. For countless clients, it has been a game changer. Ive had people in tears from relief. In tears from happiness . Years of strain gone. Myofascial is amazing. For some its helps, for some its the 1 thing that was missing.

[EJames]

Great info. Will try and put this into practice. Too often I stretch and foam roll in isolation

[Jessebyob]

That went way deeper than I was expecting 😂😂😂

[paulshealthfitness]

I think there are to many therapists that don't know what they are doing, and the vast majority participate in the studies. I find 90% of massage / physios completely suck

[Andy-sesl]

Love the content btw... who's this other guy??? Would like to hear more from him... 💪

[darthsidius]

This has to be made in short your guest has best reactions

[verrettjared]

Really really love this video and your guest that you had on. I would like to know where to get those oversized nunchucks LOL

[jimmcfarland]

I could almost write a book on treatment of cutaneous nerves, like the sural nerve, the infra patellar twig of the saphenous nerve and the perforating cutaneous nerve (which has a unique reflexive function.)

[me]

When I was an undergrad, my biomechanics professor said that something he has wanted to study but does not have the means to do so is the mechanical properties of muscle knots. Studying something in the body in a noninvasive manner is really really difficult. Who knew?

Also, you'd be surprised to hear that the nature of muscle knots is controversial at the fundamental level. I think that before we explore things that are applicable to lay people, like foam rolling and sports massage, we need to explore the lower level concepts of what muscle knots even are, what induces them, what consistent properties do they have, THEN we can talk about alleviation.

[jimmcfarland]

I've done bodywork for almost 38 years. I've seen the fads, including foam rollers.

Much of the time, people misuse these. They do it too frequently, and the rollers are too circumferentially uniform, meaning that they might help the vastus lateralis (not the IT band) and perhaps the lats and lateral scapular muscles, but they have no effect on the infraspinatus (a source of pain by referral to the anterior delt and long head of the bicep.) As for the erector spi as, they may help paraspinals like the iliocostalis in the thorax, but not so much the multifidi, and may be dangerous in a side to g position if attempting to treat the QL, as the transverse processes are sharp little buggers!

[jimmcfarland]

Michael Shea, who taught (and had books on) myofascial release, among others, wrote that when he was Rolfed (exquisitely deep, systematic compression and stripping) it only had an effect AFTER he started Yoga.

[jimmcfarland]

I've done a fair amount of Gross Anatomy (seminars, community college) with actual cadavers. One of the first things I learned is that blunt dissection is usually best (scalpels tear stuff up)

The superficial fascia is more than Gray's Anatomy claims; a significant amount of proprioception occurs there. It also, in my practical experience, can inhibit hypertrophy if the superficial fascia is glued to the investing fascia.

The "glue" looks like spiderwebs (cob webs or black widow spider webs) or carpet glue. Both are decent analogues, as carpet glue fastens and spider webs are sticky.

This is what myofascial release treats. So does a Rolfing technique, skin rolling. The latter can be painful, especially if it is performed too fast.

The late (great) Janet Travel, in one of her volumes called Myofascial Pain and Dysfunction: the Trigger point Manual, describes a stuck superficial fascia as "panniculitis, " a term I rather don't like. But she's right in describing how thoracolumbar compartment musculature trigger points often fail to resolve when this condition exists.

[sterlingendeavor]

Loved this clip. The reference at the end of this clip to the "full video" RE foam rolling is not there, instead it takes one to a chest workout. Please correct, I would love to see the full video. Thanks.

[jimmcfarland]

Cutaneous nerves and adventitious bursae are big issues. Several techniques and modalities can help, but mostly they are treated but not properly identified.

[kevinorr]

Foam rolling is not a waste of it makes you feel better. Anecdotal results are still results. If stretching were magic then why are yogis getting hurt? If training was the magic then why are athletes always hurt? The magic is the combination.

[ogrofurioso]

i had pain when running that only got better after i started foam rolling before run

[jimmcfarland]

Bodywork is a mixed bag, and many practices are better that their theories.

[monnoo]

from a biological point of view localized persistent contractions are the endpoint of a development that starts with a disregulation of metabolic activation of fascia, muscle fibers, neurons, neural reflex arcs, and the immune system. Basically we can build 2 groups from those: immune related, and neuronal related. Metabolic hyperactivation is often called inflammation, but that is not a correct term. Now, muscles secrete so called myokines after stress, eg IL6, and IL6 has also a role in regulation of the activity of immune cells, and then the same molecule is called an interleukin. IL6 is a master integrator of repair and immune system and can up and down regulate their activity, dependent on the context. There is currently no approved hypothesis about that integration. On the other side, trigger points are effective only for neuronal issues.
Yet, the immune system is for sure always involved. That inflammation is even contagious to Everything that keeps the fluids flowing through the subtle fascia helps, everything that dampens the activity of the immune system helps, and everything that avoids significant injuries will help.
Directions for treatment include massage (deep tissue), IR and NIR light, heat, sauna, active fascia work (as we offer it), remodeling via isometrics, nutrition and anti-oxidant status.
Foam rlling itself, to my experience, is clearly a subopmial treatment optin, it can even lead to damage and further injuries. To say that is THE r kind of best treatment, is naive and shows a lack of knowledge