Fitness Friday: Warming-Up With Foam-Rollers
PGA Tour rookie Tony Finau demonstrates a great foam-rolling program for golfers.
Released on 3/26/2015
My name is Michael Cummings.
I'm here with Tony Finau.
We're gonna walk you through a quick
either warmup or recovery session
with the SKLZ Barrel Roller.
With golfers especially,
we are going to give some golf-specific sites
on their body they really start to fire up.
We are going to start now with the Achilles tendon complex
with a calf complex.
I'm gonna have Tony go ahead and crossed his legs over it.
He's gonna posture up so his hips are off the ground.
He's just gonna go one inch down, two inches back
and really start warming up
and creating malleability, pliability
in that Achilles tendon.
Golfers go ahead and they take the energy from the ground,
they transfer it through their entire body.
What happens in the lower extremities become very important
and very tight so I like to work the ground up.
We're gonna go from his calf complex
to IT and then into his back.
So, three basic movements.
He can take it straight on
or he can go medial,
which means he's gonna turn his leg in.
We might see some pain-face or a little grimacing
as we find a site of discomfort or a trigger-point.
Then, he stays on that a little bit longer.
We can also go laterally,
so he drops everything over.
Now we take a lateral side,
hit the peroneals
and all the other muscles that surround that Achilles.
Usually the sensitive spot is up the Achilles,
where the soleus and gastrocnemius
or the calf complex come together.
That's a big sight of tension for golfers.
Let's go ahead and switch legs.
I'm gonna bring this down here
so you're on the mat a little bit.
Tony is gonna do the left leg here.
Again, what we like to say is one inch up,
two inches down.
We roll each leg for about 30 seconds.
Totally okay to go through the entire leg
and get underneath the knee
and then work your way up the hamstring.
For right now we are just going to pay specific attention
to the Achilles tendon, the soleus,
and the gastroc, or what we know as the lower extremity.
Let's go ahead and go medial.
Work those inside muscles all the way down.
Good, he's nice and smooth.
I always encourage him when he finds some garbage
or something that's really sore,
he just stays on that and moves it around
maybe an inch at a time.
We're using the firm roller
because for this leg he's okay.
Go ahead and go lateral.
We'll hit the peroneals
and all the other supportive muscles there.
After he feels pretty good about that
we're going to move onto the IT band,
the iliotibial band.
One thing to note is the IT band,
it runs laterally,
it runs anterior, so that right there,
that thing that's fiery,
let's go ahead and jump on that.
I'm going to bring that right under you.
Let's go ahead and face forward.
He has two anchor points.
He's got an anchor here
or an anchor here or here.
Or this can go behind if you want that to.
What those anchors do
are they just don't allow so much pressure
on the IT band.
If there isn't a lot of pressure,
and he feels okay about it
let's definitely keep this leg straight, though.
Use that as your guide.
There you go.
From the knee up,
again one to two inches at a time,
really releasing this tight tension that goes on.
Again, in golfers there's a lot of impact that's stored
or kept in that IT and that knee complex.
So, your ability to massage it out
and allow for flexibility and mobility,
what we call 'muscle maintenance' or 'tissue maintenance'
becomes very important.
What we're gonna do on this leg,
keep this one straight.
As he goes all the way through his IT,
I'm gonna encourage him after we get it a little bit higher,
to go all the way through
and you at home,
you can feel this bone here,
the head of your femur,
your greater trochanter and your hip bone,
we call it your ASIS.
Between those two bones is this piece of flesh right there.
That's your TFL,
your tensor fasciae latae.
That's responsible for rotating the femur.
He's gonna want to sink right in to that.
One technique he can do once he's in there
is go ahead and lift that leg up.
He can abduct that leg and bring it back down.
He's now going from the IT band
into another component of the body,
that TFL that's really now softening those hips
and allowing him to do great rotation and good movement.
The third thing that we wanna pay attention to in golfers
is there's so much rotation that happens at all times
and it's ferocious rotation,
it's not just the soft, smooth rotation.
Tony hits the ball like crazy.
So, he has to decelerate all of that force.
His low back, his sacrum and especially his QL,
his quadratus lumborum or his posterior core muscles
take a lot of that pressure to accelerate
and decelerate so many times.
There's a technique we can do.
Go ahead and have a seat on that roller.
He's gonna keep his abs tight
and he's gonna roll down.
He's gonna kinda walk it through opening up a little bit.
Now, I'm going to encourage him to just go back
to a seated position, not on it,
just right in front of it.
From there, he's gonna start unlocking his vertebrae
one at a time.
Go ahead and drop your hips to the ground.
Bring the roller a little bit closer to your hips.
Right there, good.
From there, he can open up his back
either hands over chest
and now he'll extend through
and walk it down one inch at a time.
As he's walking down one, he'll extend,
walk down the other vertebrae, extend,
walk down the other vertebrae, extend,
he's releasing vertebrae as he goes.
Again, elongating those muscles that support that spine
and allowing them to release from being tense.
Let's go ahead and do the one more with the arms.
There's another way you can do this.
Arms are up here and as he rolls down
he goes ahead and does an upper body modality,
where he's gonna go ahead and bring that back.
Working unilateral sides like this is an efficient way,
right hand and left hand,
of bringing your vertebrae all the way down
and opening one side to the other
much like a zipper interlocks,
as opposed to the other way
where they're happening symmetrically.
How's that feel?
So, Achilles tendon, lower extremity,
IT band, TFL, and then a low back QL.
You're gonna be golfing like this guy.