So you finally listened and added a foam roller as part of your routine?But what if I told you that this right here could be causing you more problems than youhad, that made you reach for it in the first place.
I'll explain it all today.
What's up guys, Jeff Cavaliere, ATHLEANX.
COMThe foam roller, towel I roll, right.
We've heard that phrase before but never has it been more true than it will be by the timeyou're done watching this video.
How you foam roll means more than the fact that you're just foam rolling alone, ok.
Because doing foam rolling in the wrong way, can actually be more detrimental to what youwere even doing it for in the first place.
In order to understand that guys, I wanted to start by drawing a little bit here foryou.
First of all this is the side view of somebody's leg and butt over here.
Well we're going to get back to that in one second.
Because first and foremost the way that fascia and muscles work together is the fascia iswhat overlies the muscle belly.
And it sort of works in the type of way, ok sort of like a diamond shape.
And if you were to push on these ends, right, this way, then these two are going to getfurther apart.
If you think about, I'll show a picture here, those chinese finger traps, right.
Have you ever had your fingers in these things, you try to pull them out?What's happening is you try to pull, is these parts just gets closer together.
It makes it harder for you to pull your fingers out of.
Meanwhile the way to get out of that is to actually push your fingers closer together,that makes it expand in this direction and then your fingers can get out.
Fascia works in much the same way.
So again if you were to push this direction and this direction, ok then these would goout to the side.
Alright so now realizing how that fascia works, lets take it over to a real world examplethat a lot of guys I'm sure could relate to.
We're talking about here the IT band and for those guys that don't know exactly what thatis.
It's that big stretch of tendinous structure that goes down the outside of your leg,that will, a lot of times result in pain especially for runners, guys who do a lot of biking,even guys who sit for a long periods of time.
You get that pain, characteristically, right on the outside of your knee, ok right abovethat boney, the bump right on the outside of your knee.
This guys, beyond the scope of this video, the IT Band is really sort of being just putin the middle of a lot of different muscles that attach into this tendon.
And what we have here is two at the top and two at the bottom.
I won't even talk about the two at the bottom for now.
Those are really the anterior tib and the peroneus longus down at the bottom.
But again just for now understand that we have our tensor fascia which starts from hereand we have our glute max which starts from here.
You can see they both feed into this right here, IT Band.
Now here's the really important point when it comes to the foam roller, guys will justblanketly take out the foam roller as they've been instructed and just start rolling awaythinking that they're doing a good job.
The problem is again, IT bands get flared up because of this imbalance between the pullof all four muscles that are feeding into it.
So if we look at the tensor fascia, this is more on the front side, this is more on thehip flexion side, this is the one that tends to get short and tight.
The problem is imbalance here in the back, the glutes tend, the glute max tends to getlong and weak.
Now if you think about how we talked about how muscle fascia reacts to foam rolling,basically if you are to go in the direction of the fibers here, ok,if I were to go back and forth this way, you're basically increasing the length here, of themuscle belly, ok and then narrowing it.
So in this case, all you're doing is taking a long weak muscle, the glutes, and makingthem longer.
That is not an indication for why you'd be using the foam roller.
If however you took the short tensor fascia and you rolled in the direction of the fibers,you would be taking a shorter tight muscle and increasing it's length .
That's a goodthing.
But you can see that the direction of the foam roller makes all the difference.
If you just said, I'm going to blanketly roll this thing up and down my leg, one you couldbe creating a benefit, the other you could be furthering a problem.
So when it comes to something, especially like the IT Band, and the same thing appliesdown below the knee, if you're going to just blanketly roll over these muscles thinkingthat you're stretching this thing out or improving the tissue quality, I can tell you right now,you're not.
You have to have a bit more of a specific approach to what you're doing than that.
So if I break out the foam roller here, you can see that again with the glute max, ifI was going to take this foam roller and roll it in this direction, right, this is in thedirection of the fibers.
Down like that across the hip.
Which is what a lot of guys will do, you see them all the time.
They get on the thing and they roll it right across.
That's only making the situation worse.
If I wanted to try to tighten that a little bit, obviously first and foremost, strengthtraining is going to be our best weapon to try to tighten and add some tone to that glutemax.
So once again, I always talk about glute amnesia, that's definitely going on in most people.
We could roll in this direction.
ok, which would be against the direction of the fibers.
So if we did that, that would basically stretch it out this way, right, which would pull itin this way, based on this method over here.
Right, so if we do this, it pulls it in.
That would actually give us a little bit more of a benefit of what we were looking for.
So a glute max, don't roll this way, roll that way.
TFL again this muscle goes straight up and down, so if we go in the direction of thatmuscle group right there, then basically we are going to increase it's length from topto bottom.
That's what we're looking for.
Some guys, I'll see they, they'll say, I'm going to take this foam roller and roll itright against my leg over here, like this and just roll it right over the whole leg.
Because I want to feel it the whole time.
If you do that all you're doing is sort of helping to shorten the structure that's alreadyshort and tight.
So again guys, it makes a difference.
As I always say everything makes a difference.
How you train, what you eat, the way you sequence your reps, the way you sequence your sets.
Anything written on paper looks good until it's put in practice and it can become reallybad real quickly.
Ok, so that's why it could be any workout program, could be any recognition of foamroll.
Anything that looks good on paper, done incorrectly can be pretty bad.
So guys, start doing, taking a little bit more of that second level approach in ourstep to what you're doing and, I'm telling you, you'll start to see much faster results.
And also a more significant step towards the direction of actually trying to achieve inthe first place.
In this case a looser and a better feeling IT Band.
Guys if you haven't already and you want to take that second step with me being your coachalong the way, then head to ATHLEANX.
COM right now and grab your 90 day training program.
See what it's like to train like an athlete.
And to address these things, as if it was your career, like an athlete, where all thesethings matter.
Alright guys, I'll see you there.
In the meantime, let me know what other types of problems do you suffer from.
If you want, I can make that other video talking about the lower half of this from the ankleup.
And how that contributes to IT Band as well.
Or other issues that are bothering you.
Maybe we can discuss them here as we do sometimes with our PT type videosAlright guys, I'll talk to you soon.