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A brief instructional video talking about the benefits of foam rollers. A great way to stretch and increase your flexibility.

想知道按摩滾筒有什麼好處?這段影片便簡單介紹了它的功能和使用方法。

Take a look at this video which gives a good insight into what might be causing your pain and how to fix it with a foam roller.. 

此影片針對身體不同痛處,提出痛楚的原因並教授如何使同按摩滾筒以舒緩痛楚。

http://schwarzenegger.com/fitness/post/rehab-prehab-intro-to-foam-rolling-lower-back-pain-the-quads

Courtesy of an article from the foam roller guide.....

Using foam roller for IT band is one of the most common used for the tool. This is because the Iliotibial band or the muscle found at our outside thigh is one of the most used and usually injured tissues in the body. In fact, over use of the muscle causes the Iliotibial band syndrome, an inflammation of the area that often shows up in athletes. Since the condition can be very painful, it usually prevents them from performing at top form, making it essential to take care of the problem quickly.

Foam Roller for IT Band

Using a foam roller for IT Band problems is one of the most effective techniques to solve this problem. A foam roller which is popular for its Myofasial Release properties manages to release the tension trapped in the IT Band, allowing the pain to be gone faster.

Of course, there are also other methods used for this problem, but so far, a foam roller for IT band pains is the most common one used. In fact, it has been the choice of most athletes, finding it not only effective but very versatile since they can use it for other body parts.

Following are IT Band exercises using the foam roller.

IT Band Roll

Place the foam roller on the ground and begin with lying on your side. The foam roll should be resting on your IT band area, just below the hip. Prop your elbows in order to maintain the position. You could also cross one leg on top of the other to increase the pressure or you could just let it be there for balance. To achieve maximum pressure, heavily rest on leg on top of the other. Now, start rolling slowly but heavily downwards until you are near your knees. After that, slowly climb back, stopping in specifically painful points for longer periods of time. You can do this for two to three minutes, depending on how you asses yourself.

Glute Roll

Of course, the IT Band area is also connected to other tissues, making it necessary to exercise this too as much as possible. For the glute roll, the foam must be situated directly under your butt. You don’t have to use your hands to lift your upper body here, just lie on your back at a relaxed position. Now, start rolling the foam towards the injured area before rolling back. Like in the IT Band roll, try to increase pressure on painful areas and linger there for some time to squeeze out the tension. Do this for two to three minutes.

At first, the exercise can be painful since you are just starting out on the Myofascial release but after some time, the pain will soon fade away, allowing the muscle to relax. Keep in mind to maintain proper balance so that you don’t injure the body part rather than cure it. Aside from the IT band, the foam roller may also be used in different body parts, wherever pain or tension is felt.

這是取自按摩滾筒說明書……

我們經常利用按摩滾筒去改善大腿外側肌肉繃緊的問題,因為骼脛束以及周邊肌肉是我們常用也是最容易弄傷的地方。事實上,過分使用肌肉會導致髂脛束發炎症候群,這是一種運動員常有的炎症。患者的肌肉會非常疼痛,通常會暫停密集訓練,以加快康復進度。

按摩滾筒: 針對大腿外側肌肉

利用按摩滾筒去改善大腿外側肌肉的問題是其中一個有效的方法。按摩滾筒是一個專門針對肌筋膜疼痛,以減輕肌筋膜壓力,所以想加快改善骼脛束以及周邊肌肉繃緊的情況,按摩滾筒是個很好的選擇。

當然,要解決骼脛束繃緊的問題有很多不同的方法,可是我們相信使用按摩滾筒是普遍的解決方法。事實上,很多運動員都的使用它而且有很高評價,認為它不但有效還能應用在其他身體部位。

下面是以按摩滾筒針對骼脛束繃緊問題的訓練。

骼脛束按摩

先將按摩滾筒放在地上並平躺在地上。按摩滾筒應該放在您的骼脛束位置,即在臀部下方。支撐住您的手肘以維持整個姿勢。如果您想增加身體的壓力,可以把腳疊起(壓力程度視乎您如何把一隻腳的力量壓在另一隻上),當然您可以選擇雙腳著地以作平衡。現在,開始慢慢而有力量地滾動直到膝部。接著,慢慢還原回到骼脛束位置,停留長一點時間於比較疼痛的部位。重覆動作大約2、3分鐘,視乎您的身體所需。

臀部按摩

當然,一些骼脛束連接的其他部位都需要運動,才能加快改善問題。在臀部按摩方面,按摩滾筒必須放在您的臀部底。您不需要用手支撐昔身體,只需放鬆背部並躺在地上。現在,來回按摩您的疼痛處。您也可以適當地加壓並稍作停留以舒緩繃緊的肌肉。重覆整套動作2-3分鐘。

初期,您肌筋膜會感到疼痛,但當動作重覆多次,您的肌肉開始放鬆並感到舒適。請謹記要保持身體平衡以避免弄傷身體。按摩滾筒除了能按摩骼脛束外,其他身體部位也能使用,以舒緩疼痛及繃緊情況。

As useful and versatile as they are, Foam Rollers are slowly starting to get the recognition they deserve. We know you know you need one. However we also know you may not know how to use one (how many times did we just use the word "know"?) ! Here are some great tips courtesy of the Foam Roller Guide (and a useful video from Kinetic Fitness in the UK):

Hip Roll

Lie on your left side and put the foam roller under you hip. Now, use your elbow for balance, placing it firmly on the floor. Initially, both your legs should be extended straight towards the floor. Then, slowly bend your right knee and bend it over the right leg, placing the foot just in front of the right one. You’ll find that this is the most comfortable position you can get and once you’re happy with the way things are, slowly roll your hip up and down the roller. The movements should encompass your hip and upper thigh area. For the right hip, just flip over and reverse the position. You should be able to roll for about two or three minutes every day.

Back Roll

This one is the most basic exercise for the foam roller and could give the most benefit after a long day of hard work. Clear an area off the floor and put your foam roller in the place of your choice. Now, lie on it with your back and slowly move up and down so that the foam would distribute pressure all over your tissues and muscles.

Triceps Stretch

For this exercise, you’ll be improving your balance as well as your triceps. First off, sit on the floor with your legs stretched in front of you. Your hands should be stretch out at your back, helping you maintain balance. However, it would not be placed on the floor but on the foam roller. With your hands on the foam roller, tighten your core, extend your arms and lift yourself off the floor. Make sure that your shoulders don’t contract, keeping it straight and in line with your hands.

For the upper part of your arms, try doing push ups while holding on to the foam roller.

由於按摩滾筒的實用和耐用性高,慢慢地受到專業的認可。我們相信您也需要一個,只是您可能不知道如何正確地使用。在這裡有一些不錯的秘訣教您如何善用按摩滾筒(還有英國的Kinetic Fitness所分享的實用視頻):

臀部按摩

躺向左側並把按摩滾筒放在您的臀部下面。現在,用您的手肘作平衡並把它牢牢按在地板上。最初,您的雙腿應該伸直在地板上,然後,您可以慢慢地彎曲右膝使右腳放在前面。你會發現,這是最舒服的姿勢,然後慢慢地上下滾動臀部。運動區域應包括你的臀部和大腿上部。而臀部右邊的按摩,只需要反轉位置即可。每天滾動大約兩三分鐘即可。

背部按摩

這是按摩滾筒中最基本的練習也同時為您舒緩一整天的疲勞。清除一個人大小的區域,並把您的按摩滾筒放在您選擇的地方。現在,用您的背部平躺在它上面,慢慢地上下移動,它便能分擔您組織和肌肉的壓力。

三頭肌伸展

 這個練習將提高您的平衡力,以及增強您的三頭肌。首先,坐在地板上並伸展雙腳,把您的手放在背後以幫助您保持平衡。然而,不要把雙手放在地板上,而是在按摩滾筒上。現在,收緊您的核心並延長手臂,慢慢抬起自己。請確保您的肩膀不縮起,與您的手掌保持平直。

而手臂上部的訓練,您可嘗試把雙手放在按摩滾筒上做俯臥撑。