Pete RohlederHey movers! Welcome back to the show, and thanks for joining me for Episode #15. I have another series for you, and I am really excited about this one because it is so hands-on. It’s all about mobilization.
And it goes far beyond foam rollers.
Foam rolling and tissue release are the big buzz words in the industry right now, and we’ve all done it or at least seen people do it. And rightly so, because there are a whole host of benefits. However, as with anything, if you’re not doing something right or effective, you may not be getting all the benefits from your efforts.
I see it like this.
Think of an item you need from a grocery store. If you aren’t sure where it is, what do you do? You wander up and down the aisles looking for it. You head to the aisle you think it’s in, and if you’re lucky, you find it on the first try. Most likely, it takes a few attempts to find it. It’s frustrating and time-consuming. That one item took 30 minutes to purchase, start to finish.
Now, if you ask an employee, or if you know exactly where it is, you can get to the aisle the item’s in and grab it, check out, and be on your way within minutes.
Why spend 20 minutes rolling every part of your body before your workout? Sure, it feels good, but are you accomplishing anything. Are you targeting the areas that need to be mobilized, or are you just throwing darts and hoping you hit the bullseye?
Here’s another analogy.
How many of you heat something in the microwave, then let it sit for an hour until its ice-cold again before eating it? Waste of time, right? Silly example, but it makes sense. If you’re going to take the time to mobilize tissue and joints, then do it correctly, and take advantage of your body’s response. You want to do it effectively, so you get the biggest bang for your buck.
Peter Drucker said, “Efficiency is doing things right. Effectiveness is doing the right things.” I take it a step further. If you are effective and efficient, you’re moving mountains.
It’s about purpose. Having an idea of what you are trying to accomplish, doing it correctly and appropriately, and taking advantage of the physiological responses can make all the difference in your mobilization efforts.
Now, I’m not against foam rolling or any of these pressure techniques. Not at all. In fact, some of them are my go-to’s. The research behind its effectiveness is extensive, so I’m behind its benefits. But knowing what you are doing when you lie down on a roller is helpful.
For example, if your goal is to prep your tissue for your workout, camping out on a foam roller for too long pre-workout can have the opposite effect, causing further inflammation, damage tissue, or disrupt neural input. That’s the last thing you want right before you get under a barbell. Again, what I’m encouraging is for you to have a little background of what you are doing so you can utilize these mobilization techniques for your benefit.
If you’re asking yourself, “then what is going on when I foam roll or use a lacrosse ball?” fear not! I’ll chat about what it does and how we can exploit the physiological response in this series.
Notice I keep saying mobilization, and not just foam rolling or tissue release. I say that because I see those techniques as part of a bigger solution. I like the approach of optimizing function and movement, and that includes more than just pressure or release techniques.
So the question is, what are we typically dealing with? What’s the problem?
Several factors can contribute to tissue restrictions and stiffness. Inflammation, arthritis, stress, lifestyle habits, chronic positions, age, and of course, more severe problems, like neural diseases or chronic injuries, can affect our tissue. Pinpointing the exact cause of tissue restriction is difficult because it’s fluid and changes daily. That’s why addressing movement every day and evaluating your body’s state is essential because it changes so frequently.
We know that all the things I mentioned can cause tissue stiffness, limiting range of motion and functionality. What is actually going on is a bit fuzzy. Research is ongoing, and some tend to contradict a bit, but there are a couple of predominant thoughts.
Myofascial Adhesions
One is that these issues produce myofascial adhesions, meaning chunks of collagen fibers that form to respond to the tissue distress. These adhesions form within the fascial tissue and impede the tissue’s mobility, limiting movement and range of motion. Think of the adhesions as roadblocks to movement- they get in the way of normal healthy tissue and disrupt the force path through the tissue.
Trigger Points
Along those same lines is the approach of Trigger Points, also known as “knots.” The concept of these is similar to adhesions in that they disrupt tissue function and mobility, leading to stiff muscles. Trigger points are sensitive to pressure, and the thought is that these trigger points are small areas of micro-contractions or mini-cramps within the tissue. These contractions create chaos within the tissue disrupting blood and nutrient supply as well as sensory response.
Regardless of the exact cause, we know one thing for sure: that they cause muscle stiffness and discomfort and can limit the tissue’s ability to move, contract, and transfer force. Without an adequate range of motion, muscles are limited in their contribution to movement. That’s when other muscles kick in and take over to contribute, and others muscle start to sit it out, which typically leads to muscle imbalance and overcompensation. Then, the cherry on top is that we reinforce this by putting ourselves in bad positions, and the tissue continues to adapt to those habitual patterns.
Here’s a scenario that I bet most of you have experienced.
You sit in an office chair, shoulders and neck slumped forward, staring at a computer most of the day. You take breaks, but you are probably looking down at your phone. Days are stressful, and you can feel that tension in your neck and upper traps and shoulders, so you decide to relax on a couch at the end of the day and watch your favorite show to unwind, all the while, unaware that you lounge in a position that rolls your shoulders forward.
The tension you feel could be caused by any of the factors I mentioned earlier: stress, inflammation, age, but our chronic positions definitely exacerbate it. That position shortens the tissues of the anterior chain, so the anterior deltoids and chest muscles, as well as the upper traps and neck. That position reinforces the pattern, and the tissue adapts to that shorted position.
Since those muscles have shortened, some tissues respond by lengthening instead of working to balance the position. Those would be those middle back muscles (retractors). The position continues to put stress on the tissue, and low-and-behold, some areas are sensitive and painful, most likely in the traps and neck. But those are only the ones that are the most palpable. Most likely, there is tissue restriction through most of the muscles I described, and all have a limited range of motion and movement capability. And this is just the shoulder area- I’m not even going to go into the mess the lower back, hips, and ankles are probably in.
Hopefully, this helps you understand the bigger picture and what it is we are trying to address. It goes beyond just the trigger points. We have to address the system if we want to improve and optimize our movement.
Mobilization
That’s why I focus on mobilization. Mobilization is a process that addresses all the components that can be restricting movement. If done appropriately, we can immediately observe and experience acute improvements, allowing us to move more optimally. This is especially true before we train. If we continue to implement these strategies over time, we can see chronic improvements that reduce the severity of our restriction and movement issues.
Just as important is knowing what technique is appropriate and when. What’s best before our workout? What’s best post-workout? Are there some that should be done throughout the day? Right before bed?
There are no absolutes, but there are some techniques that fit in places better than others, and by the end of this series, you have a solid grasp on these methods and when to implement them.
What is the process of mobilization?
There are so many exceptional professionals who have significantly contributed to improving and enhancing movement, and I love to give credit where credit is due. My process is heavily influenced by people like Gray Cook, Kelly Starrett, and Tom Meyers- if you like this stuff, check out their articles, websites, and books- they’re outstanding. I have implemented many of their strategies and put my experience and insight into the mix to have my approach to mobilization.
That’s what we all do. We learn from each other and grow from the advice and knowledge we receive from others. What makes you different? Your perspective. Your experience. Your insight. Your voice. Nobody has that but you, and you never know who you may resonate with. You all may have heard a billion times about mobilizing, but maybe one of you hears my approach, and it hits different and helps you move forward. That’s the hope. You all have something worth saying; you just need to decide when to stand up and say it.
For me, it’s about keeping things effective and easy to remember. I have a name for it.
I call the approach the P.U.M.M.P. Process. Nice fitness ring, huh?
P.U.M.M.P. It’s an acronym that represents the process I use to enhance mobility. But I’m going to leave you hanging!
Through this series, I will tackle each phase, provide the science behind it, and chat about achieving it effectively. Like today’s theme, it will be efficient and effective, so you take some giant steps forward.
I’m serious about this! I want you all to embrace this stuff and try it.
Takeaway
So here’s your takeaway today. I want you to take some time to identify areas of stiffness within your tissue. Now, as I mentioned, I know some of that will change daily, but see if you notice some residual stiffness or tightness; areas that always seem to cause some issues or areas that you always feel restricted. Feel for trigger points and tender areas and write down how your movement is within this area. Are there uncomfortable movements? Painful spots? Does one side lack movement compared to the other side? Do any of your major joints feel restricted or limited?
You could always do a quick assessment to see if anything jumps out at you! If you missed those, check out my previous episodes, where I dive into some quick assessments to identify movement dysfunction.
Here’s how I suggest going about it. Start here, and with each episode in the series, add the techniques I discuss to see how it impacts your mobility. With each segment of the series, add to what you’ve been doing, and let’s see if we can take some huge strides in improving your movement quality.
Thanks for taking the time to listen to the episode. If something I discussed today helped you or if you think someone you know could benefit from this series, don’t keep it to yourself- please share this episode with a friend or loved one. If the content may be too heavy for them, then take them through these things with you- we all can afford to move more and feel better while doing it!
Next time I will be discussing the first phase of the process. I look forward to chatting with you then!
Take care, y’all, and remember, wherever you are, keep moving.
Pete Rohleder
