Ready to Get Rolling?
Foam Rolling is a method of self-care that uses a variety of tools such as balls, handheld sticks, and large cylinder shaped objects to affect the fascial network. Fascia is a thin sheath of fibrous tissue that encloses your muscle and organs.
Foam rolling can be extremely beneficial for almost everyone. Let’s take a look at how you can experience less pain and greater results from self-myofascial release!
- Robust Rolling
Before a workout: Roll quickly with broad swoops will bring blood flow to the area and prepare you for the demands to come, whether you are about to attend a group exercise class, start a weightlifting session or swim laps at the pool. Plus it feels pretty invigorating!
- Release Rolling
After a workout: Rolling slowly with pressure will create renewed hydration of the tissue. It’s like wringing out a wet sponge and allowing fresh water from your blood plasma to re-hydrate and renew your fascia. This type of foam rolling can be intense but should not cause you to clench your teeth, tighten your shoulders or hold your breath. Post workout, slow foam rolling has many benefits such as reducing soreness and decreasing stress. Keep your breath fluid and relax into the sensation.
- Trigger Point Rolling
A trigger point is an irritable, hypersensitive spot in the skeletal muscle. Foam rolling can help to diminish the pain associated with these spots and bring relief to the affected area. You’ll know when you’ve found a trigger point because the sensitivity can send you flying off your roller, screaming! Relax, breathe and concentrate, resting on each spot for about 30-90 seconds or until the discomfort starts to dissipate.
Choosing a foam roller:
The proper density of the foam roller is essential. You need to be able to relax into the sensations created by the pressure of your body weight and movement. It shouldn’t hurt but it should capture about 90% of your attention. If you can’t envision the soreness dissipating after a few minutes, you may need to use a softer roller.