August 2021
Dean Baldwin, Remedial Massage Therapist
How is foam rolling beneficial for me?
People often ask me if they should be foam rolling, and I say yes! There are so many benefits to foam rolling and I have outlined a few below:
- Increase range of motion
- Increased blood flow
- Allows muscle to relax
- Reduces pain and stiffness
- Assists with injury prevention
- Can help with muscle tension in between massages
What does foam rolling do to my body?
Foam rolling targets the muscles fascia (myofascia). The body’s fascia is a collective connective tissue that holds the everything together. Myofascia are large connective tissue sheets wrap around our muscles like a wetsuit and binds other structures like vessels, nerves and organs so we can function and move as one.
The myofascial can become adhered (stuck) or atrophied (shrunken) this will cause the muscle to become stiff, painful and inflexible. Foam rolling is a great tool to assist with these unwanted symptoms and returning the soft tissues back to their normal state.
Is foam rolling safe?
Foam rolling is generally considered safe to do if you experience muscle tightness or in conjunction with regular exercise. You should avoid foam rolling if you have a serious injury or a medical condition. If you are unsure, please ask your doctor or an allied health professional before you proceed. Here is when and where you should avoid foam rolling:
- Joints and bones: knees, elbows and ankles joints should not be foam rolled as you could cause hyperextension or damage to them
- During pregnancy
- If you have the following conditions: Osteoporosis, diabetes, high blood pressure and varicose veins
When should I use the foam roller?
- Pre and post workout
- To optimise muscle length or reduce muscle tension
- To help improve movement efficiency
- Psychological ramp up for activity
- Begin recovery process after exercise or sport
How often should I foam roll?
Ideally every day! There are many benefits to making it part of your daily routine, much like brushing your teeth! If however time is limited, then using a foam roller when you experience discomfort is also another great option.
How to choose a foam roller?
A foam roller is cylindrical in shape and made of hardened foam. Foam rollers can come in a range of sizes and shapes, and in various levels of firmness. It may take a few trial runs on different foam rollers to find out which suits you and is the most effective for your body.
Here are 2 different types of foam rollers:
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Smooth rollers are known for having a smooth foam surface. These rollers are best for people new to foam rolling as it is not as intense.
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Textured rollers have ridges and knobs on them. They are used to work deeper into the soft tissues and would assist with working out stiffness and tension.
When choosing a foam roller, you would want to take into consideration the shape, size and length. For example, a shorter roller is more effective for smaller areas like the arms and calves. Longer rollers are more ideally suited for hamstrings, thighs and back.
A basic guide on how to use a foam roller:
- Identify the problem area
- For beginners apply gentle pressure and gradually increase as your tolerance allows
- Roll the entire length of the targeted muscle for 10 secs initially then build up to 30 - 60 secs
- Do not roll on one area for longer than 1-2 minutes.
- Make sure your breathing is smooth and controlled, this will help with relaxation of the muscles
- Stop if there is any extreme sharp pain and seek medical assistance
In conclusion foam rolling can be a great way to reduce muscle stiffness or tension throughout the body. That is especially the case if you have any leftover tension from regular exercise. There are so many positives to foam rolling, so you should consider adding it into your daily self-care!
How can we help you?
At Melbourne Sports Physiotherapy our goal is to get you moving pain free as soon as possible.
But, we also want you to actually move better and live a healthier, more active and fulfilling life!
If your sports, fitness training or work has been wearing your body down, book in with one of our expert massage therapists so we can help you reduce your pain or stiffness.
If you are showing some signs of this condition or simply want help prevent this from happening in the future then book in with one of our highly experienced Remedial Massage Therapists today!
You can make an appointment by calling or booking online.
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