Fitness: Let the Good Times Roll

Warning: The techniques being presented here may reveal issues you did not want to know about!

Flexibility is often one of the most neglected areas of fitness. Some find it boring, too time consuming, painful, not worth the effort (after all, you cannot really “see” flexibility in most cases), or ineffective – this is what we are going to talk about.

There are many different types of stretching: static, dynamic, ballistic, and PNF (Proprioceptive Neuromuscular Facilitation). There are also many philosophies about how and when to stretch: pre or post workout, hold for 10 seconds or 30 minutes. While there are physiological principles that do determine all the variables of effective stretching, that is not what this article is about. Many people attempt to stretch to increase flexibility, diminish pain, or “warm up” – all to no avail; this is where foam rolling can help.

Foam rollers are tools which help relax muscles to allow proper stretching to occur. If a muscle is too tense and cannot relax it is very difficult to improve the flexibility. Foam rolling will help inhibit these overactive muscles. Conversely, foam rolling can also help stimulate underactive muscles and “wake them up” when they have been inactive due to immobility, injury, or misuse. All of this can help with flexibility, pain, and tissue warm up, as well as strength, speed, power, coordination, and overall performance.

Foam rolling is a fairly simple technique to understand, but more difficult to perform for most people in the beginning. It can be uncomfortable to the point of painful if the muscles are extraordinarily tight. It can be very physically taxing on the arms (they are supporting most of your bodyweight), and it can be time consuming. However, the dedicated addition of foam rolling to your exercise regime can be one of the most beneficial things you can do for your body, regardless of your fitness goals.

The rules are the same for all body parts: 10-20 rolls per part (you may need to build up to this); put as much weight from the chosen body part onto the roller as you can tolerate; avoid bony prominences; and DO NOT AVOID TENDER SPOTS – this is where you need it most. So let’s get to it!

HIPS

Common problems associated with tight hips: back, hip, and knee pain.

Gluteals/Piriformis – Sit on the roller (Fig. 1). Cross one leg over the other. Shift your weight onto the side of the crossed leg. Roll from your butt bone (the one you sit on) to the bone that sticks out just above your butt muscle (in the low back area). You will need to shift from the back of your butt to the outside of it to get the whole area rolled.

THIGHS

Common problems associated with tight thigh muscles: back, hip, knee and ankle pain.

Hamstrings – Roll along the back of the thigh from the butt to the knee. Roll directly on the back (in the middle), then also slightly rotate your leg in and out to get the inside and outsides of your hamstring.

Quadriceps – Roll along the front of the thigh from the hip to the knee (Fig. 2). Roll directly on the front (in the middle), then also slightly rotate your leg in and out to get the inside and outsides of your quads. Try to do one leg at a time.

IT Band – One of the worst exercises (and most needed) for most people. Lay on your side with the top leg crossed over the bottom one and the top foot flat on the floor (Fig. 3). Roll along the outside of your thigh – make sure you are not getting the front muscles (quadriceps) or back (hamstrings). The IT Band runs right along the outside from the side of the hip to the outside of the knee. Many hip, back, and knee problems come from tightness in this area.

Adductors – Lay down like you did for the quadriceps but bring your leg out from your body with the knee bent (Fig. 4). Position the foam roll so it makes a 90 degree angle with your thigh. Roll along the inner thigh from the knee to the groin. This is another “un-fun” exercise, but also another source of many problems.

LOWER LEGS

Common problems associated with tight lower legs: knee and ankle pain, plantar fasciitis, tendonitis.

Gastroc/Soleus (Calf muscle) – Roll along the back of the calf from the knee to the heel (Fig. 5). Roll your leg in and out to get the whole calf muscle.

Peroneals – Lay like you did for the IT band (Fig. 6). Roll along the outside of the lower leg from the knee to the ankle.

TORSO

Common problems associated with tight torso: pain anywhere in the body.

Lumbar/Thoracic Spine – Lay down and roll along the spine, from the low back through the upper back (Fig. 7). This may need to be broken up into two parts (low back, then upper back). Try to position your torso horizontal. Added bonus: your abdominals will get a workout, especially when doing the low back.

Latissimus Dorsi/Posterior Shoulder Muscles – Lay on your side with the bottom arm stretched out (in the direction of your head) (Fig. 8). Roll along the side of your upper back (outside of your shoulder blade) up to the armpit and back of the shoulder.

EVERYTHING ELSE

While foam rolling is certainly easier to apply to some areas than others, it can be done throughout the body in addition to what was presented here. There are other tools on the market that can be used similarly to foam rolls and should also be considered as supplements. Foam rollers can also be used for different training purposes, including balance training (generally done with foam rolls cut in half lengthwise).

Foam rollers can be purchased from $10-25 and range in length from 1-3 feet with diameters of 3-6 inches. Just make sure to use a quality roll that will not break down quickly with use. Quality foam rollers can be purchased at www.performbetter.com and/or www.power-systems.com.

Special thanks to Tara Egli, for subjecting her body to these demonstrations and allowing me to photograph it.

For more information on foam rolling, contact Bob at: bob@functional-strength-training.com, or visit his website at: www.functional-strength-training.com.

Fitness: Building the Foundation From the Ground Up

Finally, those of us living in Michigan can look forward to some nice weather! Hopefully, this means good times in the outdoors. For many though, those good times are limited to activities which do not involve standing on our feet. Although going for a walk may seem appealing, too many people are prevented from enjoying various activities due to foot and ankle pain.

Various conditions can cause pain anywhere in the foot and ankle, and can range from minor discomfort to debilitating pain. The good news is that many conditions can be prevented, or at least lessened, with proper “foot fitness.”

First, let’s go over some common conditions:

1. Plantar Fasciitis

This is one of the most common foot pain issues seen by podiatrists and physical therapists. Plantar Fasciitis (PF) commonly includes bone spurs in the bottom of the heel. Pain is generally present in the bottom of the heel and possibly in the arch of the foot. The worst times are with the initial step after a period of non-weight bearing – such as the first step out of bed in the morning. Often, the pain will decrease after you start walking and increases again after prolonged walking/standing. This cycle continues to repeat itself, causing misery for those with the condition.

2. Tendonitis

There are multiple tendons in the foot and ankle, and therefore, many places where tendonitis can occur. Two of the more common areas are in the Achilles tendon, which attaches from the calf muscle to the back of the heel, and the Posterior Tibialis tendon, which runs down the inside of the ankle behind the inside ankle bone and into the foot. Pain is present over the tendons with Achilles Tendonitis pain often on the back of the heel, and Posterior Tibialis Tendonitis pain often right behind the inside ankle bone and/or inside of the foot.

3. Metatarsalgia

Pain which occurs in the base of the toes under the “ball” of the foot is called metatarsalgia. It is commonly seen in people who participate in activities involving impact to the ball of the foot, i.e. running; but can afflict anyone.

4. Ankle sprains

Most commonly occurs when the foot is turned inwards, resulting in pain on the outside of the ankle along with bruising and swelling.

EXERCISE 1

Attach an elastic band to something secure in front of you, and the other end around the ball of your foot. Point your foot forward and pull back. Make sure there is enough band resistance to make it challenging. Do 3 sets of 12 repetitions.

EXERCISE 2

Attach an elastic band to something secure to the outside of your foot (if it is your left foot, the band should be tied to something to your left), and the other end around the ball of your foot. Turn your foot/ankle out, then, in. Make sure only your foot and ankle move. Do not rotate your entire leg. Do 3 sets of 12 repetitions.

EXERCISE 3

Attach an elastic band to something secure to the inside of your foot (if it is your left foot, the band should be tied to something to your right), and the other end around the ball of your foot. Turn your foot/ankle in, then, out. Make sure only your foot and ankle move. Do not rotate your entire leg. Do 3 sets of 12 repetitions.

EXERCISE 4

Stand on a step (a secure one) on the ball of your foot. Raise yourself up and down on your toes. Do 2 sets of 15-20 repetitions.

EXERCISE 5

Balance with your foot on a pillow. Try to keep the weight evenly distributed on your entire foot. Do not put the weight on your toes, heel, inside, or outside of foot. Balance for 1 minute, 2 times.

EXERCISE 6

Place a small towel on a hard, flat surface (tile, linoleum, etc). Start with your toes at one end of the towel. “Scrunch” your toes to pull the towel towards you. Keep going until you get to the end of the towel. As the towel gets bunched up under your foot, pull the excess back and keep going. Only use your toes. Do not pull with your foot or leg. Repeat for 3-5 minutes.

EXERCISE 7

Place your foot on a tennis ball, either while standing or sitting. Roll your foot on top of the ball to “massage” the bottom of your foot. It can also be performed with a cold can of soda instead of a tennis ball to help decrease swelling after being on your feet for a long time. Repeat for 5 minutes.

EXERCISE 8

Use your hand to pull the toes back. This can be done with your knee straight or bent. You should feel a stretch in the arch and/or calf muscles. Hold for 30-60 seconds, repeat 2-3 times.

EXERCISE 9

Calf stretch: Stand in a lunge position with the front leg bent and back leg straight (left picture). Keep toes facing forward and heels on the floor. Lunge forward, bringing your hips towards the wall until a stretch is felt in the back of the calf. Repeat the same procedure, but with the back leg slightly bent (right picture). Hold 30-60 seconds, repeat 2-3 times each.

Performing these exercises 1-3 times per week (or more in the case of the stretches) should help strengthen and stretch the foot and ankle, and help avoid some nasty pains. These are general ideas which should be combined with other preventative measures as stated earlier, as well as proper fitness for the rest of the body. By exercising the knees, hips, and low back; and maintaining proper weight control you can avoid excess stress on the feet. Try them so you can get out and enjoy yourself this summer!

Bob Budai is a board certified specialist in orthopedic physical therapy and a certified personal trainer. He can be reached for questions through email at: bob@functional-strength-training.com

The purpose of this article is not to diagnose, or treat current injuries/pain. If you suspect that you have any of these conditions, the first step should be to see a medical professional, generally a Podiatrist. There are many conditions of the foot and ankle which can appear as one thing, but actually be another. Further, some conditions can actually be a secondary problem which has arisen from something else.

The purpose of this article is to offer general information, as well as preventative exercises, to hopefully help avoid these conditions. The use of proper footwear, orthotics, and other preventative strategies cannot be overemphasized. But for our purposes, let’s look at some good exercises to address what is often the most abused and neglected part of our bodies – our feet.