Ramped up your exercise routine since being in lockdown? Cant get your usual massage? Working from home in a less-than-ideal workstation? Read on to learn more about foam rolling and how to perform self-massage.
What is a foam roller?
A foam roller is a cylindrical piece of foam. It is used for self-massage and myofascial release. Your massage therapist may have prescribed some self massage to help you continue to release muscle tension after your visit to them.
How do I use a foam roller?
There are various foam rolling techniques.
Simply rolling the muscle over the roller is the obvious one. Roll the muscle slowly up and down in the direction of the muscle between the joints. Roll slowly, and wait at tension points. This will allow the muscle to release without further injuring the area.
Cross-fibre friction can be performed on the muscle attachment. Put weight on the roller just below the joint and then move the muscle in a cross-ways direction. Use the edge or corner of the roller to release trigger points, or ‘knots.
Do’s and don’ts of foam rolling
Do roll while your muscles are warm, after your workout or a warm shower.
Don’t roll over joints, as it will be painful and potentially dangerous.
Do go at your own pace. No one says you have to go eleven out of ten. In fact, you’re more likely just injure yourself further. Roll gently and slowly towards the point of tension and then sit at a “six out of ten” pain tolerance. Take a deep breath, wait for the tension to ease and continue to roll. You can repeat this technique to the same area for a few minute, or go back to it later in the day, or a day or two later.
Don’t roll over already bruised or heavily rolled area. It will just be painful. Wait a day or two, and apply heat to the area of tension instead.
Do look for alternatives like a spikey ball or a rolling pin, especially if you’re not very flexible, unable to get on the floor or if the tension is in a hard-to-get-to spot.
Don’t forget to ask your massage therapist for tips on rolling the muscles you’re getting treated.
Does foam rolling hurt?
Foam rolling can be intense. Go slowly and at your own pain tolerance level. Beyond that, you may be injuring yourself further. After using a foam roller, look after yourself like you’ve had a massage. Rest, drink plenty of water, take an epsom salt bath to help your muscles recover. You may be a bit sore the next day, more like your muscles have had a work out, less like the initial injury.
It is a great way to self massage and help release sore, tight muscles. It’s also a great technique to include in your exercise routine – warm up, workout, then stretch and foam roll to prevent injury.
