![]() Tiny balls in muscles skin#If you’re producing this amount of force on the tissues, you are also most likely ripping your skin apart at the same time. To lengthen the iliotibial band by only 1%, a force of 2040 pounds would be required! A force of 1879 pounds would be needed to lengthen the plantar fascia by the same 1%! (2) These are some of the toughest tissues of the body and are often the most targeted with foam rolling or lacrosse balls. I also used to believe it! Does it rolling lengthen muscles or tissues?Īgain, a study has been done to look at the amount of force required to lengthen several types of tissue. If you used to believe this idea, don’t feel bad. Unless you’re foam rolling with an elephant standing on you, you aren’t applying enough force to break up scar tissue. That number was 10,000 -30,000 psi (lbs per square inch) (1). How do we know this? A very old study actually looked at the amount of force required to “break up scar tissue”. In other words, foam rolling DOES NOT break up scar tissue. ![]() The idea is that by compressing the tissue and rolling and moving around, small adhesions can be broken up which leads to decreased pain and improved mobility. Most people believe that when they foam roll their IT bands, use a lacrosse ball on their plantar fascia, or Voodoo floss their knees that they are “breaking up scar tissue”. Maybe it was our clinic, or a trainer, or an online “guru”.īut what is the purpose of these? How do they work? What does the research say? (Note: we’re just going to use the term foam rolling, but the same information applies to any type of “self-myofascial release”). ![]() But why did you start using the tool(s)? Most likely, it’s because somebody told you to use it. ![]() If you’re reading this article you’re probably using one (or all) of these tools. These are all recovery/mobility/pain-relief tools used by everybody from desk workers, to a typical gym-goer desk worker to even elite professional athletes. ![]()
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