Five Areas That You Absolutely Do Not Want to Foam Roller Over

Hey, there. It’s Andrew Dombek. I know it’s been a long time since you’ve seen me last. You might not recognize me. I’ve got glasses on today. I don’t normally wear glasses. Nevertheless, today is the day that all the kiddies get back to school. And, you know what, all you stay-at-home moms and dads, I have some clients that are stay-at-home dads, you now have extra time on your hands. What are you going to do with that extra time? Well, today is back-to-school lesson number one. You’re gonna get back out there and start exercising again. There’s no excuses, the kids are gone, you have the house to yourself for a couple hours. Let’s get back at it.

So, today, one of the things, a good way to get your body up in motion and everything like that, is use a foam roller. We prescribe using a foam roller with all of our clients that come through AID. And a lot of people don’t know how to use a foam roller. So today, what I’m going to talk about is five areas that you do not, absolutely do not, I repeat, do not want to foam roller over.

All right. Number one, I know these may seem obvious but you got to spell it out for some people. Number one is you don’t want a foam roll over your face. You’ve got lots of little nerves and everything like that and you can cause a lot of damage, paralysis. That’s the last thing we need you to do is, “Hey, honey, I got back out to working, you know, working out and I got a facial droop.” No, we don’t wanna do that.

Area number two, the neck. No, that’s a big no-no. You don’t want to roll over the neck either. You’ve got nerves but you also have got arteries and veins in there. We don’t want any… wind up with any strokes or any other things because you’ve cut off the circulation to your head That would be a no bueno.

Number three. You know, I know there’s a lot of muscles. You have your lats that come through here, your pecks go across the front. But you really do not want a foam roll your armpit. That is a big no-no. Why? You have this thing called the brachial plexus. Brachial plexus is all the nerves coming from your neck down through your armpit. And that what they do is they innervate or control all the muscles in your arm and hand. So that’s the last thing you want to do. There’s also, there’s is what they call the neurovascular bundle. So you also not only along nerves but you also have your artery and your vein that go through your armpit. So foam rolling in your armpit is a no-no. Same thing, we’re gonna cut off circulation, we’re gonna cause paralysis, numbness and tingling in your hands and fingers. That is a big no-no.

All right, number four. If you’ve been paying attention, you do not want a foam roll over your stomach. I know you’ve got these core muscles, these abdominal muscles in there. Big, big, big deal. You’ve got your internal and external obliques, you’ve got your transverse abdominis, you’ve got your rectus. You know, you can strain these muscles but you do not want to lay down on the foam roller on your belly. That is a big no-no. Why? What is in our belly? Our organs. You do not want to mess with your intestinal tract, your internal organs. That is a big no-no. Can you do it on your back? Yes. You know why? Your kidneys are protecting your… your kidneys are being protected by your pelvis and you have much thicker muscle in the back than you do on the front so it’s okay to foam roll on your back. It’s not okay to foam roll over your stomach.

Number five. In case, you can’t see it, it’s called the popliteal fossa, the back of your knee. That’s another no-no. Just like your armpit, what goes through you there? Your neurovascular bundle. You don’t want to cut off the circulation or compress the nerves and create numbness and tingling in your feet. That can be a whole another issue. That is something that we do not want to do.

So, in summary, the five areas that you do not want to foam roll over is number one, your face. You don’t want a foam roll over your neck. You don’t want to foam roll over your armpits. Gotta leave the abs alone and the back of your knee.

So I’ve got another hint for you here. If you’re looking to get back on track, maybe you’re gonna run a 5K this fall, there’s a lot of races or you want to get back into the gym, a good place to start is at AID Performance Physical Therapy. We offer free discovery sessions. You can come in, let them know that you saw me on this video. We’ll offer you a free discovery session where you can meet with me or Tyler and discuss what your plans are and how we can help you to get back into shape and teach you, give you a routine how to get back so you don’t get hurt and you wind up here in the first place.

So you come in, we’ll get you running through some exercises to determine where your areas of weaknesses are, where you have muscles that need to be stretched or foam rolled out, teach you proper form, give you a home program that you can then take to the gym and get back on to your merry way. We can also get you running properly, standing properly by doing our postural or video analysis. Direct access. You don’t need an authorization from a doctor. You don’t need a prescription from a doctor. You can come in without a prescription from them. You can come see us for 30 days, we can work on you, no problem.

If you want to know more about this, give us a call, 703-723-6758 if you’re interested. So stay tuned for more back to school lessons. I have some more lessons coming up. Thank you. Have a great day. Bye-bye.

Andrew Dombek, PT, MSPT, CMTPT, CGFI

Andrew Dombek, PT, MSPT, CMTPT, CGFI

Owner and Founder at AID Performance Physical Therapy
Andrew Dombek is a nationally known Physical Therapist and founder of Northern Virginia's Leading Private Physical Therapy Specialist for athletes in their teens,30s, 40sand 50s, who want to keep healthy and active.

You might know Andrew from his early days working in downtown Washington D.C. where he was one of the former physical therapist for the finest athletes and performers in town performing at the Kennedy Center, in shows like Aida (The Timeless Love Story), The Producers, and the Washington Ballet.

Andrew (having been through many injuries throughout out his life), is a rare expert in understanding the psyche of returning to your sport after injury. Helping people stay active and giving back to his community are his passions. These characteristics have helped Andrew become an expert Physical Therapist and his Clinic to become the fastest growing PT clinic in Loudoun County.Over the last several yearshas become the premier physical therapy practice for runners in Northern, Virginia.Where the local running groups like the Ashburn Chapter of Mom's Run This Town as well as the high schools in his area like Broad Runand Briar Woods have retained AID Performance Physical Therapy for treating their runners and athletes.
Andrew Dombek, PT, MSPT, CMTPT, CGFI

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