Your
name: Faolan Dunphy
Business
name: Speed Power Endurance, High
Performance Consulting
Website:
SpeedPowerEndurance.com
Please describe your professional
qualifications:
Strength and Conditioning Coach, Simon Fraser University, NCAA Divison 2
Undergraduate Degree; Kinesiology, University of British Columbia,
Certified Strength and Conditioning Specialist, National Strength and Conditioning Association
Strength and Conditioning Coach, Simon Fraser University, NCAA Divison 2
Undergraduate Degree; Kinesiology, University of British Columbia,
Certified Strength and Conditioning Specialist, National Strength and Conditioning Association
National
Coaching Certification Program
Supervisor of Fitness Leaders, British Columbia Recreation and Parks Association (BCRPA)
Supervisor of Fitness Leaders, British Columbia Recreation and Parks Association (BCRPA)
FMS
Level 2
In what capacity do you use foam rollers
with your clients, and why?
Generally speaking I do not prescribe foam rollers. I allow my clients and athletes the choice to use them as an adjunct to their training programs, I include space in their written programs for them to include it, but I don’t prescribe them as such. If they have time to include it as part of their soft tissue management and they find it beneficial, I will accept and encourage the psychological benefit even if there is no significant supporting research. I will use it to treat myself as well when I can’t get manual therapy.
Generally speaking I do not prescribe foam rollers. I allow my clients and athletes the choice to use them as an adjunct to their training programs, I include space in their written programs for them to include it, but I don’t prescribe them as such. If they have time to include it as part of their soft tissue management and they find it beneficial, I will accept and encourage the psychological benefit even if there is no significant supporting research. I will use it to treat myself as well when I can’t get manual therapy.
What benefits do your clients experience
from foam rolling?
Reported
benefits include decreased residual muscle tone or tightness, increased
mobility and/or flexibility and a general sense of ease.
“Do’s” and “don’ts”: any pointers or cues
you like to tell your clients as they learn to foam roll?
Typically
I suggest that the rolling be done to large masses of tissue, specifically the
muscle bellies. Roll slowly yet fluidly
to maintain or promote circulation and avoid over-compressing tissues and
potentially causing contusions (bruising).
Spend a little extra time on trigger points (particularly ‘knotty’
areas) to help decrease the tension within the fibres and potential formation
of nodules and/or adhesions.
Do get manual therapy (i.e. massage) to distract fascial layers and adhesions which foam rolling cannot do. Also, stretch using passive and active techniques to help prevent nodules and/or adhesions from forming. Preferably immediately post-activity.
Do get manual therapy (i.e. massage) to distract fascial layers and adhesions which foam rolling cannot do. Also, stretch using passive and active techniques to help prevent nodules and/or adhesions from forming. Preferably immediately post-activity.
Stay
away from rolling large connective tissue tracts (Ilio-tibial band,
thoracolumbar fascia) as this can potentially cause greater adhesions to
develop by mashing layers of connective tissue together, actually impeding the
ability of muscle compartments to contract independent of other surrounding
tissues pretty much completely defeating the purpose of the modality.
Your top 3 favourite foam roller moves
(can be massage, mobility, stability, or strength-based exercise):
Foam
rolling is compressive in nature, whereas massage is distractive, therefore
rolling should not be used as a replacement for massage.
Over the
years I’ve used foam rollers, half rollers etc. for a variety of different
reasons including balance implements, therapeutic or post rehabilitative work
and even to beat up my clients a little when they get out of line (just
kidding!!). I can’t fathom how you could
legitimately use the foam roller to develop any significant elements of
strength, so I would never use it for such a purpose.
I also
don’t consider there to be any foam rolling ‘moves’ or ‘exercises’ just like I
wouldn’t consider running or massage to have ‘moves’ or ‘exercises.’ It is a
recovery/regeneration technique that I consider dominantly succesful due to a
placebo effect rather than an actual physiological effect. More because there simply is not enough
conclusive evidence in the scientific literature to support its efficacy than
anything else. There certainly is a body
of anecdotal evidence that supports it “feeling good.”
But if it feels good… and it doesn’t reduce performance, more power to you!
But if it feels good… and it doesn’t reduce performance, more power to you!
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