Foam rollers have quick become a craze within the fitness industry and for good reason. For those of you who don’t already know, a foam roller is a firm foam cylinder which can come in a varying array of shapes, sizes and degrees of firmness. Whilst foam rollers are most typically used by high level athletes or regular gym goers they can have just as much benefit for your everyday plain Jane. So how do they work? Basically foam rolling is a form of self-massage or more specifically self-myofascial release, meaning it releases tension throughout the body’s fascia. Using your own body weight; you roll varying muscle groups over the roller to apply pressure, this creates a massage like effect. Here’s five things you need to know before you get started.
The Benefits
Foam rolling is great for boosting circulation, it’s like cheap version of a sports massage. This boost in circulation helps to move blood around the body and to your sore muscles. This can flush out toxins, alleviate stiffness and soreness plus better your recovery time. Stimulating your blood flow can also improve you digestive function and relieve bloating. On top of this foam rolling can increase mobility and flexibility especially through your upper spine, this will help to improve posture and decrease risk of tension related injuries. Tight muscles can pull the body out of alignment so the release of tight muscle through the use of the foam roller can help to straighten you out. Foam rolling can also help to banish cellulite, lower blood pressure and increase breathing capacity, so it’s win win really.
Slow and Steady Wins the Race
As much as it might feel good rolling aimlessly back and forth on you foam roller, you really won’t be achieving much. It’s important to spend adequate time massaging on and around you problem areas so that your muscles and fascia will gradually release. Brushing over them won’t give your brain enough time to signal for the release of those muscles therefore you will achieve very little. It is recommended that you spend anywhere from 10-60 seconds on each spot. This will vary based on how tight the area is and your level of tolerance. Use short, slow rolls on each spot so that the superficial layers and muscle have time to adapt to the compression.
Rolling Your IT Band & Lower Back is a NO
Let’s start with the IT band. It’s really common to see people, especially runners rolling out their IT band. What they may not realise is that the IT band is a thick band of ligaments that cannot be expressed or loosened. Working on your glutes and quadriceps can help to alleviate the tension on your IT band. In regards to rolling on your lower back there just isn’t enough muscle tissue around this area for it to be safe or even effective. Using the foam roller on the lower part of your spine can cause it stress leading to more discomfort as the muscles supporting the spine contract in order to protect it. Rolling higher up on the thoracic region can help decrease tension and ease lower back pain. It is also recommended that you avoid the neck and pubis regions.
Don’t Just Roll Out Your Knots
Foam rolling targets the fascia. Fascia is the thin layer of connective tissue that lies under the skin, it encases all the muscles and organs in our body. Fascia runs in multiple directions and attaches our muscles to our bones and joints. It’s basically responsible for our body’s structural integrity. What this means is that rolling only at the site of your knots isn’t the most efficient way to loosen them up. It is just as important to work on the fascia the surrounds the site of the pain for you to be able to have the best chance at fixing the problem. It’s good to mention that the site of each particular knot may be sensitive so rolling on them can be painful or uncomfortable. Rolling the fascia around the site can help desensitise the area before you target the knot.
Warm Up For Better Results
Whilst it’s still ok to roll on ‘cold’ muscles, going to hard to soon can cause damage and inflammation to the fascia. This can lead to bruising, soreness or even injury. It’s best to start your session with some light cardio to get the blood pumping, warm you up and free up your muscles. Doing this will help your muscles become more malleable making it easier to role out tight fascia and problem areas. If you decide you’d rather start on the foam roller then be sure to start with a soft pressure and take a gentle approach to your rolling, gradually increase pressure as your body warms up.
Now remember, before you run out and buy yourself a foam roller it is critical that you identify the origin of your pain. There is no point bashing up all your other muscles if they are not the source of your pain or tightness. If your new to this whole foam roller epidemic it could be good to check in with your physio or even book in for a class so you can identify the problem and learn how to use the foam roller without causing yourself any trouble. Lastly, don’t forget there is no quick fix. One session on the foam roller isn’t going to fix all your problems. Stick at it and you will soon be feeling the benefits. Happy rolling!
xx Tara
Do you use a foam roller? Do you find them difficult to use? Let me know in the comments section below.
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