💥Foam Rolling💥

Valued Health Osteopathy

Osteopath Bentleigh & Bentleigh East

3/658 Centre Rd, Bentleigh East, 3165

Can foam rolling help with your recovery?

Foam rolling is a form of self-myofascial release or self-manual therapy. It is often used with the aim of improving flexibility 🤸🏻‍♂️, recovery, and athletic performance. It is intended to reduce localised tightness 💢 by influencing the myofascial complex. The word ‘myo’ referring to the Latin term for muscle and ‘fascia’ being the soft-tissue component of the connective tissue system that permeates the human body, forming a continuous, whole-body, three-dimensional matrix 🌐 of structural support.1

Restrictions in joint range of motion and local blood flow are thought to be attributed to localised tightness of the myofascial complex and that manual manipulation 👐 of this tension will allow the tissue to become softer and more pliable.2 Research suggests that fascia contains mechanoreceptors. When using the foam roller, it is thought that the pressure applied subsequently stimulates these mechanoreceptors, influencing the central nervous 🧠 system. Therefore, altering the activity ⚡️ of the muscle and reducing localised myofascial tightness.3

Research suggests that foam rolling may improve short-term flexibility and has no negative impact on athletic ⛹️‍♂️ performance.4 Research also suggests that foam rolling may even have a long-term effect on flexibility when performed on a regular basis.5 It is also believed to reduce the sensation of delayed onset muscle soreness (DOMS) following exercise, possibly allowing the recovery ♨️ process post-exercise to be sped up.6

Foam rolling is typically used during warm-up 🔥 and cool down ❄️ routines to prepare for physical activity and attempt to reduce the effects of DOMS and promote recovery. A possible protocol could include 3-5 sets of 20-30 second repetitions, performed 3-5 times per week 

At Valued Health Osteopathy, not only will you experience a hands on approach to treatment, but you will also be taken through a customised exercise rehabilitation program (which has been prescribed purely for you, based on your pain and injury) to ensure ongoing results! 

All our Osteopaths at Valued Health Osteopathy are university trained allied health professionals who have completed a minimum of five years of university training in anatomy, physiology, pathology, general medical diagnosis and osteopathic techniques. It is also a requirement that all our Osteopaths at Valued Health Osteopathy are registered with the Australian Health Practitioner Regulation Agency (AHPRA) and Osteopathy Australia (OA).

You do not need a referral to see one of our friendly Osteopaths at Valued Health Osteopathy. We have a very good relationship with many surrounding doctors, other health practitioners and personal trainers in the local community of Bentleigh East , Bentleigh, Ormond, McKinnon, Oakleigh, Carnegie, Caulfield, Moorabbin, Murrumbeena, Brighton, Clayton and Clarinda .

Valued Health Osteopathy offers Osteopathy, Clinical Pilates, Massage Therapy, Exercise Rehabilitation and Strength & Conditioning. Valued Health Osteopathy is open 6 days a week with early morning and evening appointments. Move better with Osteopathy!

Valued Health Osteopathy is conveniently located at 3/658 Centre Road, Bentleigh East, Victoria, 3165 and is open 6 days a week offering both early and late appointments. 

To make an appointment with one of our Osteopaths, book online 🖥 at valuedhealth.com.au or call ☎️ the clinic on (03) 9570 9061. 

Valued Health Osteopathy

Osteopath Bentleigh East, Osteopath Bentleigh, Osteopath Ormond, Osteopath McKinnon, Osteopath Moorabbin, Osteopath Murrumbeena, Osteopath Oakleigh, Osteopath Carnegie, Osteopath Caulfield, Osteopath Clayton, Osteopath Brighton and Osteopath Cheltenham. 

Osteopathy Australia

References 📚

1. Findley T. Second International Fascia Research Congress. International Journal of Therapeutic Massage & Bodywork: Research, Education, & Practice. 2009;2(2). 

2. Findley T, Chaudhry H, Stecco A, Roman M. Fascia research – A narrative review. Journal of Bodywork and Movement Therapies. 2012;16(1):67-75. 

3. Schleip R, Müller D. Training principles for fascial connective tissues: Scientific foundation and suggested practical applications. Journal of Bodywork and Movement Therapies. 2013;17(1):103-115. 

4. Halperin I, Aboodarda S, Button D, Andersen L, Behm D. Roller massager improves range of motion of plantar flexor muscles without subsequent decreases in force parameters. International Journal of Sports Physical Therapy. 2014;9(1):92. 

5. Mohr A, Long B, Goad C. Effect of Foam Rolling and Static Stretching on Passive Hip-Flexion Range of Motion. Journal of Sport Rehabilitation. 2014;23(4):296-299. 

   6. Jay K, Sundstrup E, Søndergaard S, Behm D, Brandt M, Særvoll C et al. Specific and cross over effects of massage for muscle soreness: randomized controlled trial. International Journal of Sports Physical Therapy. 2014;9(1):82-91.