What is foam rolling and why should I be rolling often? Foam rolling is a form of self massage. In medical terms its called self-myofascial release. Rolling may be used to increase flexibility and/or release restrictions referred to as knots, trigger points or adhesions. These restrictions are points in the muscle or fascia which can cause discomfort or refer pain to other parts in your body. For example, if you are a runner and you feel tight in your hips, you may often feel as if there is a ‘knot’ in your Glutes. This ‘knot’ or tightness in the muscle can be causing pain in your back or knees. By self massaging this area with a foam roller you may be able to:
So how do I foam roll? Compression created by placing your body weight on the foam roller can break up the tightness or knots in your muscle/tissue. In order to foam roll properly, apply mild to moderate pressure to the specific area you want to foam roll. If the direct pressure is too much or painful, you should shift the roller in order to decrease the amount of pressure on the roller. Once you get the correct amount of pressure, slowly roll your body over the desired area. Do not roll more than a few inches per second. When you feel restrictions, pause, roll up/down & side to side in order to aid in the muscle/tissue restriction releasing. Most restrictions will start to release after rolling on the area for about 30 seconds. This self-massage or release may help with restoring proper blood flow and improve the flexibility of the tissue being worked on. This can improve muscular function and human performance. The best results happen with a regular routine so make sure you’re taking a few minutes each day to roll and realize the results.
- improve human performance
- increase circulation (blood flow & oxygen)
- relieve muscle tension
- improve flexibility (including joint range of motion)
- reduce stress
- reduce cellulite by restoring tissue elasticity