{"id":22281,"date":"2016-08-14T10:42:42","date_gmt":"2016-08-14T02:42:42","guid":{"rendered":"http:\/\/www.spinefitchiro.com\/?p=22281"},"modified":"2024-12-27T09:47:06","modified_gmt":"2024-12-27T01:47:06","slug":"trigger-points-and-foam-roller-exercise-for-back","status":"publish","type":"post","link":"https:\/\/spinefitchiro.com\/cn\/trigger-points-and-foam-roller-exercise-for-back\/","title":{"rendered":"Trigger Points and Foam Roller Exercise For Back"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Jump to<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #5ec9bf;color:#5ec9bf\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #5ec9bf;color:#5ec9bf\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 eztoc-toggle-hide-by-default' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/spinefitchiro.com\/cn\/trigger-points-and-foam-roller-exercise-for-back\/#what-is-a-foam-roller-exercise\" >What is a Foam Roller Exercise?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/spinefitchiro.com\/cn\/trigger-points-and-foam-roller-exercise-for-back\/#what-is-a-trigger-point\" >What is a Trigger Point?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/spinefitchiro.com\/cn\/trigger-points-and-foam-roller-exercise-for-back\/#what-are-the-benefits-of-foam-rolling\" >What are the Benefits of Foam Rolling?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/spinefitchiro.com\/cn\/trigger-points-and-foam-roller-exercise-for-back\/#when-is-it-a-good-time-to-do-foam-rolling-exercise-for-back\" >When is it a Good Time to do Foam Rolling Exercise for Back?<\/a><\/li><\/ul><\/nav><\/div>\n<a href=\"http:\/\/www.spinefitchiro.com\/wp-content\/uploads\/2016\/08\/best-foam-rollers.jpg\"><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-22284 size-full\" src=\"https:\/\/spinefitchiro.com\/wp-content\/uploads\/2016\/08\/best-foam-rollers.jpg\" alt=\"best foam rollers\" width=\"530\" height=\"268\" srcset=\"https:\/\/spinefitchiro.com\/wp-content\/uploads\/2016\/08\/best-foam-rollers.jpg 530w, https:\/\/spinefitchiro.com\/wp-content\/uploads\/2016\/08\/best-foam-rollers-300x152.jpg 300w\" sizes=\"(max-width: 530px) 100vw, 530px\" \/><\/a>\n<h2 data-pm-slice=\"1 1 []\"><span class=\"ez-toc-section\" id=\"what-is-a-foam-roller-exercise\"><\/span>What is a Foam Roller Exercise?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p data-pm-slice=\"1 1 []\">Foam rollers come in various colours, densities, lengths and designs. The most common ones are the short, cylindrical-shaped rolls often found at gyms or studios. Some options, like textured foam rollers, are designed to target deeper tissue layers.\u00a0Foam rolling is a form of self-myofascial release (SMR) stretching technique. As mentioned earlier, it can be included in a person\u2019s cooling down or stretching routine after a workout.<\/p>\n<p>&nbsp;<\/p>\n<h2 data-pm-slice=\"1 1 []\"><span class=\"ez-toc-section\" id=\"what-is-a-trigger-point\"><\/span><strong>What is a Trigger Point?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p data-pm-slice=\"1 1 []\">To give some background, our body is covered with soft tissue called fascia, and it covers every structure of our body, including muscles, organs, nerves, and blood vessels. The fascia that covers explicitly our muscles is called myofascial. When the myofascial is stressed from overuse or trauma, it can tear and adhere together. These adhesions are called \u201ctrigger points\u201d and can prevent a muscle from working well.<\/p>\n<img decoding=\"async\" class=\"wp-image-26255 size-full aligncenter\" src=\"https:\/\/spinefitchiro.com\/wp-content\/uploads\/2016\/08\/trigger-point-complex.webp\" alt=\"trigger point complex\" width=\"352\" height=\"331\" srcset=\"https:\/\/spinefitchiro.com\/wp-content\/uploads\/2016\/08\/trigger-point-complex.webp 352w, https:\/\/spinefitchiro.com\/wp-content\/uploads\/2016\/08\/trigger-point-complex-300x282.webp 300w\" sizes=\"(max-width: 352px) 100vw, 352px\" \/>\n<p data-pm-slice=\"1 1 []\">Trigger points often increase muscle stiffness, leading to a decreased range of motion. Trigger points restrict blood flow throughout the muscle fiber, starving the tissue of oxygen and its essential nutrients. These restrictions cause a buildup of metabolic waste and toxins around the trigger points, resulting in muscle tightness, delayed onset muscle soreness (DOMS), and even intense pain.<\/p>\n<p>&nbsp;<\/p>\n<h2 data-pm-slice=\"1 1 []\"><span class=\"ez-toc-section\" id=\"what-are-the-benefits-of-foam-rolling\"><\/span><strong>What are the B<\/strong><span data-color=\"transparent\">enefits of Foam Rolling<\/span><strong>?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p data-pm-slice=\"1 1 []\">Using a foam roller brings relief to tight muscles. Foam rolling helps break up the adhesions and trigger points to speed up the healing and recovery. Using a foam roller perpendicular to the muscle fibers can help reduce muscle tension and improve flexibility. When you roll slowly over the trigger points, the body\u2019s natural response to pressure causes the muscles to relax.<\/p>\n<p data-pm-slice=\"1 1 []\">Foam rolling can help alleviate muscle knots around areas like the shoulder blades or the left knee. Applying sustained pressure to tighter muscles, such as slowly rolling under the left foot, can also reduce tension. To ensure proper technique, keep your knees bent during many foam rolling exercises to maintain stability and control. However, it is essential not to use too much pressure, as this may lead to discomfort or exacerbate pre-existing conditions.<a href=\"http:\/\/www.spinefitchiro.com\/wp-content\/uploads\/2016\/08\/foam-roller-muscles.jpg\"><img decoding=\"async\" class=\"aligncenter wp-image-22291 size-full\" src=\"https:\/\/spinefitchiro.com\/wp-content\/uploads\/2016\/08\/foam-roller-muscles.jpg\" alt=\"foam roller muscles\" width=\"490\" height=\"337\" srcset=\"https:\/\/spinefitchiro.com\/wp-content\/uploads\/2016\/08\/foam-roller-muscles.jpg 490w, https:\/\/spinefitchiro.com\/wp-content\/uploads\/2016\/08\/foam-roller-muscles-300x206.jpg 300w\" sizes=\"(max-width: 490px) 100vw, 490px\" \/><\/a><\/p>\n<p data-pm-slice=\"1 1 []\">However, those with congestive heart or kidney conditions should take extra precautions when attempting to do foam rolling. Check with our physical therapist or your medical practitioner to see if it is safe for you to do foam rolling if you have a pre-existing condition.<\/p>\n<p>&nbsp;<\/p>\n<h2 data-pm-slice=\"1 1 []\"><span class=\"ez-toc-section\" id=\"when-is-it-a-good-time-to-do-foam-rolling-exercise-for-back\"><\/span><strong>When is it a Good Time to do Foam Rolling Exercise for Back?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p data-pm-slice=\"1 1 []\">Foam rolling can be done virtually anytime! Highly recommended to be done before static or dynamic stretching activities. Foam rolling\u00a0would be most effective when it is done as part of your workout routine. It can also be done post-workout as part of the cooling-down routine.<\/p>\n<a href=\"http:\/\/www.spinefitchiro.com\/wp-content\/uploads\/2016\/08\/foam-roll.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-22286 size-full\" src=\"https:\/\/spinefitchiro.com\/wp-content\/uploads\/2016\/08\/foam-roll.jpg\" alt=\"foam roll\" width=\"700\" height=\"562\" srcset=\"https:\/\/spinefitchiro.com\/wp-content\/uploads\/2016\/08\/foam-roll.jpg 700w, https:\/\/spinefitchiro.com\/wp-content\/uploads\/2016\/08\/foam-roll-300x241.jpg 300w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/a>\n<p>Many resources on the web (<a href=\"http:\/\/www.menshealth.co.uk\/fitness\/sports-injuries\/4-foam-roller-exercises#image-2\" target=\"_blank\" rel=\"noopener\">an example<\/a>) and on YouTube (<a href=\"https:\/\/www.youtube.com\/watch?v=khC5J1lkC7s\" target=\"_blank\" rel=\"noopener\">an example<\/a>) show different foam rolling techniques. Everyone is unique and you should use the technique that works best for your trigger points. It may hurt at the beginning, but as you foam roll over the tender areas (about 30 to 90 seconds per trigger point); over time you will find that it gets easier.<\/p>\n<p data-pm-slice=\"1 1 []\">If you need more information or clarification, please visit our clinic and <a href=\"http:\/\/www.spinefitchiro.com\/contact-us\/\">speak to us<\/a>. Our team will be more than happy to meet with you and if required, you can <a href=\"https:\/\/spinefit.cliniko.com\/bookings?utm_source=website&amp;utm_medium=website&amp;utm_campaign=slider#service\" target=\"_blank\" rel=\"noopener\">make an appointment<\/a> to consult\u00a0with the doctors to get all your questions answered.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>What is a Foam Roller Exercise? Foam rollers come in various colours, densities, lengths and designs. The most common ones are the short, cylindrical-shaped rolls often found at gyms or studios. Some options, like textured foam rollers, are designed to target deeper tissue layers.\u00a0Foam rolling is a form of self-myofascial release (SMR) stretching technique. As&#8230;  <a class=\"excerpt-read-more\" href=\"https:\/\/spinefitchiro.com\/cn\/trigger-points-and-foam-roller-exercise-for-back\/\" title=\"Read Trigger Points and Foam Roller Exercise For Back\">Read more &raquo;<\/a><\/p>\n","protected":false},"author":1,"featured_media":22293,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[8],"tags":[],"class_list":["post-22281","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog"],"acf":[],"_links":{"self":[{"href":"https:\/\/spinefitchiro.com\/cn\/wp-json\/wp\/v2\/posts\/22281","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/spinefitchiro.com\/cn\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/spinefitchiro.com\/cn\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/spinefitchiro.com\/cn\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/spinefitchiro.com\/cn\/wp-json\/wp\/v2\/comments?post=22281"}],"version-history":[{"count":13,"href":"https:\/\/spinefitchiro.com\/cn\/wp-json\/wp\/v2\/posts\/22281\/revisions"}],"predecessor-version":[{"id":26260,"href":"https:\/\/spinefitchiro.com\/cn\/wp-json\/wp\/v2\/posts\/22281\/revisions\/26260"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/spinefitchiro.com\/cn\/wp-json\/wp\/v2\/media\/22293"}],"wp:attachment":[{"href":"https:\/\/spinefitchiro.com\/cn\/wp-json\/wp\/v2\/media?parent=22281"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/spinefitchiro.com\/cn\/wp-json\/wp\/v2\/categories?post=22281"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/spinefitchiro.com\/cn\/wp-json\/wp\/v2\/tags?post=22281"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}