Jill Miller

But some of the other research that really excites me, especially I know I'm on the podcast called Perform, and people want to get more out of their workouts here, is that not only is the rolling improving this range of motion, but it's also improving performance. force output. It's improving torque. And that's really helpful, especially if you want to be able to lift more over a range, right?

But some of the other research that really excites me, especially I know I'm on the podcast called Perform, and people want to get more out of their workouts here, is that not only is the rolling improving this range of motion, but it's also improving performance. force output. It's improving torque. And that's really helpful, especially if you want to be able to lift more over a range, right?

So maybe you're deficient in your overhead and you're overusing certain muscles again and again. But what the rolling does, it'll restore a range of motion. Plus, you'll be able to get more out of those muscle fibers. They'll be able to pull more or push more depending on what it is, the movement that you're trying to do. The rolling also happens to dampen sympathetic overflow.

So maybe you're deficient in your overhead and you're overusing certain muscles again and again. But what the rolling does, it'll restore a range of motion. Plus, you'll be able to get more out of those muscle fibers. They'll be able to pull more or push more depending on what it is, the movement that you're trying to do. The rolling also happens to dampen sympathetic overflow.

So the tools happen to increase parasympathetic reactivity. So that's really beneficial if you're trying to calm down, you're trying to gather your thoughts, you're trying to minimize your anxiety. The balls and tools and foam rollers, I always say the balls because I'm a ball dealer, but I have to note that these things also happen with foam rollers or rolling implements.

So the tools happen to increase parasympathetic reactivity. So that's really beneficial if you're trying to calm down, you're trying to gather your thoughts, you're trying to minimize your anxiety. The balls and tools and foam rollers, I always say the balls because I'm a ball dealer, but I have to note that these things also happen with foam rollers or rolling implements.

They also improve your vascular flow. So when the rolling implements interface with fascial tissues in specific ways, your fascia releases nitric oxide. So we get these local improvements of vascular stretch and nitric oxide release. I could go on. There's many, many other benefits to rolling.

They also improve your vascular flow. So when the rolling implements interface with fascial tissues in specific ways, your fascia releases nitric oxide. So we get these local improvements of vascular stretch and nitric oxide release. I could go on. There's many, many other benefits to rolling.

One of the best ways to use the rolling is to offset delayed onset muscle soreness. So what they found, what Jan Wilkie in Germany has found, is that the inflammation of your delayed onset muscle soreness isn't in the muscle cells, but it's actually in the fascial fabric surrounding the muscle. This is called the epimesium.

One of the best ways to use the rolling is to offset delayed onset muscle soreness. So what they found, what Jan Wilkie in Germany has found, is that the inflammation of your delayed onset muscle soreness isn't in the muscle cells, but it's actually in the fascial fabric surrounding the muscle. This is called the epimesium.

But what they found is people who did rolling prior to a workout had less of this inflammation in that 48-hour time frame afterwards. And one of the other fascia jokes that the fascia researchers say is we shouldn't be calling this DOMS. We should be calling it DOFs because the inflammation really is in this fascial envelope. And that's also where these pain-sensing neurons are picking up on that.

But what they found is people who did rolling prior to a workout had less of this inflammation in that 48-hour time frame afterwards. And one of the other fascia jokes that the fascia researchers say is we shouldn't be calling this DOMS. We should be calling it DOFs because the inflammation really is in this fascial envelope. And that's also where these pain-sensing neurons are picking up on that.

So if you want to... offset your delayed onset. You can roll afterwards. You can roll the next day, but really it's what the research is showing. It's better to roll prior to, to offset the DOMS.

So if you want to... offset your delayed onset. You can roll afterwards. You can roll the next day, but really it's what the research is showing. It's better to roll prior to, to offset the DOMS.

I think we have to start with describing some of the elements of fascia in general before we go into what is the tool doing to the fascia. Because I think what a lot of people may not understand is how alive your fascia is. I mean, your whole body is alive. There's nothing really inert inside. or fixed about your body in general.

I think we have to start with describing some of the elements of fascia in general before we go into what is the tool doing to the fascia. Because I think what a lot of people may not understand is how alive your fascia is. I mean, your whole body is alive. There's nothing really inert inside. or fixed about your body in general.

And your fascial tissues are comprised of so many different cell types and so many different fibers. And even though it's in general a slow to change tissue, it is very active. Fascia is your seam system.

And your fascial tissues are comprised of so many different cell types and so many different fibers. And even though it's in general a slow to change tissue, it is very active. Fascia is your seam system.

Fascia connects everything in your body from foot to face, cell to skin, and everything in between. It suspends your structures. It interconnects them. But it's not just seams. It's also the stitches of the seams. But it's also not just stitches or seams because it's not just fibrous. It's also fluid and it's cell-filled. It is also invested with 250 million nerve endings. Wow.

Fascia connects everything in your body from foot to face, cell to skin, and everything in between. It suspends your structures. It interconnects them. But it's not just seams. It's also the stitches of the seams. But it's also not just stitches or seams because it's not just fibrous. It's also fluid and it's cell-filled. It is also invested with 250 million nerve endings. Wow.