Foam rolling and Myofascial release is one of the most useful self treatment strategies for managing increased tightness of the muscles of the hip/lower back region. These videos provide a quick tutorial on what it should look like when we are using these tools. It is best to use a foam roller that is medium soft with no spiky protrusions in this region as it is often too painful to use those types of rollers. The Myofascial release balls used must be firm, so either a rubber or plastic ball. No tennis balls.
If you are not experienced in foam rolling/Myofascial release I will warm you that these techniques do create moderate to high levels of discomfort. The discomfort is proportional to the tightness of the muscles and it will improve each season you perform these techqniques. While you should feel discomfort during the techniques there are ways to minimize this with proper technique which I will show you in the videos to come. It is also important to note it should not be sore after your foam rolling sessions. If it is sore after your sessions you should review the proper techniques and if it is still sore you stop performing the techniques.
It is best to identify 2-3 muscles that you will target in each session and apply the technique to each muscles for 2-5minutes each for 6-15 minutes per side. If performed daily this can compound to a significant change over the course of 1-2 weeks. With the ball techniques we are focused on letting our body weight sink into the ball over a few minutes while taking deep breaths and allowing our body to relax as much as possible. The more you are able to relax the better you will be able to release your muscles.
Iliopsoas (primary hip flexor)
For this technique we are slowly sinking our weight into the ball we are not actively rolling around. This release works better when held closer to 5minutes. The ball placement is key, It should be 2cm down and 2cm in from the ASIS (the bony projection and the front of the hip. The muscle sits right next to a large nerve so if tingling sensations are felt move the ball more outwards.
Quads Grouping - Rectus Fem, Vastus Lat, Sartorius, Vastus Int, Lateral Hamstrings
The quads are the second most targeted region after the glutes. They can often be too painful to roll if the right technique is not used. The key is lifting the body off the foam roller and not allowing your full body weight to sink in until you are a few minutes into the rolling.
Adductor Group (Groin) - Adductor Longus/Mangus, Gracilis, Vastus Medialis, Medial Hamstrings
This is the only effective way i have found to roll the adductor groups. Make sure to spend time focusing more on the area where you feel the most tension.
Glutes (medius/minimus/maximus) and Quadratus Lumborum (QL)
The most commonly used of the rolling techniques will be these ones. If you only have time for one region this is the one to target. This can be done with the ball or foam roller. You will often feel very sore doing this and will need to control your body weight application by using your free foot to lift your hips off the ground. Crossing the foot over will create a very deep release if you are not feeling it doing the regular technique.
Tensor Fascia Latae (IT band muscle)
This is the muscle that forms the most attacments with the infamous IT band. If your rolling over your IT band you really should be working up towards your TFL. This one can be quite intense so i suggest lying very still and holding for up to 5min
Alternative Glute/TFL/QL Wall Rolling
Doing the ball rolling against the wall will allow you to apply less pressure and is often preferred by many people. Focus on only 1 spot at a time hold for 2-3minutes and try to get 3-5 separate points in each session.
Hope you find this helpful
Chris,