Foam Rolling 101
If you come into our office chances are that, regardless of where your pain/injury is, at some point in your treatment plan we will instruct you to foam roll at home as part of your active care. You may have no idea what that is or maybe you have heard of it, know you’re supposed to do it, but aren’t aware of its many benefits. You may think that it is something just for athletes, and while it is incredibly important for athletic recovery, in reality it is some thing every active person should be doing on a regular basis. This article provides a down low on what foam rolling is and what its benefits are.
What Is It?
A foam roller is a tool for self-myofascial release. Chances are also good that if you come into our office, we will utilize some type of manual myofascial release therapy in addition to chiropractic adjustments during your office visit. Myofascial release works to break up fibrous adhesions & trigger points, relax tight muscles, increase circulation, & reduce inflammation all of which help restore normal function & facilitate the healing process. It also speeds recovery after a tough workout & prevents injury, which is why it started and remains popular within the fitness community. The act of foam rolling after a workout also helps diminish or prevent soreness the next day. While it is especially helpful for athletes, everyone can benefit from this practice regardless of their fitness level. In an ideal world we would all get hour massages every other week but since that isn’t realistic, that’s where foam rolling comes in.
What Do I Need?
Selecting a foam roller can be a little overwhelming. They have grown in popularity and proven to be highly effective so there is a slew of products on the market that each have their own unique selling points. They come in various shapes, sizes, and colors. Some are smooth, some are textured, others resemble a torture device. They come in various densities for lighter or more intense pressure. Some are solid, some hollow, some are travel sized to fit right in your suitcase and some even that have a storage compartment inside.
You don’t need buy the fanciest, most expensive foam roller to get the job done, unless of course you want to. The TriggerPoint Grid is my personal favorite. Its on the pricier side but I like the texture and fun colors plus it’s really durable, so I splurged a little. As foam rolling becomes regular part of your routine it may make sense for you to invest in a product with a higher price tag for any number of reasons, but for now start small. Pick a product that fits your budget and start incorporating it into your mobility routine. A 18 inch solid foam roller is a perfect starting point. This is the one we sell in our office.
There are also a variety of other myofascial release products aimed at specific areas of the body like the foot or to be used manually like a roller stick or TheraCane. These products are nice but you can also use a rolling pin, water bottle (try it frozen!), tennis ball or lacrosse ball to achieve the same results.
How Do I Do It?
Your chiropractor, physical therapist or trainer can assign you a specific routine to focus on for certain injuries you may have. They can also demonstrate the technique for a given area and watch you do it to make sure you are performing it safely & are actually on the muscle you want to target. If you do not have a specific injury you can focus on an area that you just worked out that day, for example your quads, hamstrings & glutes if was leg day, or your IT band, hip flexors, & calves if you went for a run, to name a few. You can focus on a different muscle group each day to eventually roll out your whole body in a week. A good goal is to try to work the problem area for 10-15 minutes 2-3 time a week. You may feel your body needs or more, or less there are no strict guidelines here.
Now full disclosure, foam rolling is not comfortable, it may in fact be painful. It is a technique that follows the ‘no pain no gain’ or ‘hurts so good’ philosophy, similar to a deep tissue massage. However, the good news is that unlike a deep tissue massage, you control the intensity. If you find a spot that is pretty intense you can ease up your pressure a bit. The key here is to breath! When we are in pain we tend to tense up & hold our breath, which completely defeats the purpose of this exercise. Keeping awareness on the breath throughout your foam rolling session will actually help you relax more. That being said the goal here is not to test your pain tolerance but to help restore healthy tissue function. More pain does not equal better results.
You want to start at one end of the muscle or muscle group and slowly roll to the other end applying moderate pressure. A good pace is about an inch per second. When you find a spot that is particularly tight or tender, hold it for about 3-5 breaths. Focus on your breath and you will feel the tension or pain release with each exhale. If a spot is too painful or intense, work the area around it. Again, holding each spot for 3-5 breaths.
There isn’t really a wrong way to foam roll but there are a few hard and fast rules to follow:
- Do not roll over a joint or bone. These are not the structures we are trying to work on.
- Do not roll the same muscles two days in a row. Wait at least 24-48 hours.
- Avoid rolling your low back, instead use a tennis or lacrosse ball. Same goes for your neck, foam rolling is not a conducive treatment for this area.
- Always end moving towards your heart. This encourages fluid to circulate out of the tissue rather than accumulate in your extremities.
Afterward…
For most people the benefits are felt immediately. You will feel looser and more flexible.
After your foam rolling session you want to make sure to drink lots of water, just like you would after a massage. In addition, continue to do all the things you know you should be doing: get enough sleep, eat clean etc. These help tremendously for your body to recover.
You might be sore the next day like you would following good workout. Bruising is also a possibility depending on how easily you bruise. That may be a sign that you need to ease up during your next session.
As always if you are experiencing worsening symptoms or pain that doesn’t seem right, consult with your healthcare provider.
Now armed with this new information find yourself a foam roller and get rolling! Regular foam rolling is another tool you can use to improve your health, because when you move better you feel better.