Do you ever feel like you aren’t maximizing your flexibility? Has your performance and/or function been affected by tighter muscles? Have you ever thought, “If there was just a way to enhance my stretching, save time and prevent injury, I’d be able to…” If this sounds like you, then look no further – foam rolling might be the key to more effective exercise!
Why You Should Try Foam Rolling
If you’ve never seen or used a foam roller before, think of a body sized rolling pin. It’s a cylindrical tube of foam that can enhance your stretching efforts.
When you are baking, you often need to roll out your dough to form it into the shapes that your recipe recommends. If you’ve ever tried to make pizza dough, you know that it never stretches into a perfect circle, fitting your pizza pan perfectly on the first try. You need to work it, patiently pulling at the ends, rotating it, etc. before you can be assured that the 16” circle you’ve created will hold it’s shape once you put those toppings on.
Think of your muscles like that pizza dough. Sometimes the muscles are so tight, that a regular stretch just won’t be as effective. Sometimes you need to “prime” those muscles to get more out of them. That’s where your trusty foam roller (aka human rolling pin) comes in.
What should I expect?
Sometimes your muscles are so tense, that beginning to break down that tension via a couple guided rolls will allow you to stretch those muscles more comfortably and more effectively. However, it’s important to note that foam rolling, while incredibly effective, can come at a cost: it can be a little uncomfortable the tighter your muscles are.
Some folks can get turned off by this, but the discomfort is not only your body’s way of guiding you, but also a barometer for how far you’ve come. Within a week of rolling, those tender spots will begin to reduce in size and intensity, and after a few weeks in, they should begin to go away completely. And in the future when you take out your foam roller for “tune up” sessions, it’ll feel GOOD to roll out those muscles. Avoid pain, but don’t be afraid of some discomfort initially.
Benefits of Rolling:
- Reduce tension & tenderness in your muscles
- Reduce current levels of pain & increase you pain tolerance overall
- Improve flexibility and range of motion
- May reduce muscle soreness after activity
Here are a couple things to consider when rolling:
• Never Roll Over Bone or Ligaments
Rolling over bone will not only be uncomfortable, but it can also cause irritation to your tendons or ligaments. So don’t do it! Stick to the muscles in between the boney parts.
• Don’t Skimp on the Time
Take 30 seconds to roll each muscle, making sure to complete the roll on both sides. Symmetry is key when talking about flexibility.
• Keep Moving!
Don’t sit on any bumpy area or tight spot for more than a second or two. It’s important with foam rolling that you keep it dynamic in order to improve circulation to the muscles but not injure the tissues with too much pressure.
• Follow Up with Stretches
When you roll out, you are stretching that pizza dough. But if you want it to hold its shape in the pan, you’ll need to complement each roll with a stretch. Roll the muscle for up to 30 sec, then follow it up with 20-30 sec of a static stretch. Prime the muscle, then hit it with a stretch. The double whammy will be more effective for stubborn muscles.
• Don’t Buy Anything Fancy
Just a simple, white round piece of foam will do. No need to invest in all those fancy gadgets with the knobs and bumps on them. They might actually feel more uncomfortable at first anyway. Remember, all you need the roller to do is “knead the dough.” Your stretches will be more effective at maintaining your flexibility, but the foam roller prepares the tissues. A simple roll on a simple roller will suffice.
Take Home Points:
Foam rolling “hurts so good” because it helps to reduce tension in the myofascial (the connective tissue that surrounds your muscles) layer under your skin. Sometimes the myofascial layer can develop adhesions which interfere with your best efforts to stretch. Rolling helps to reduce these adhesions, making your stretching more productive.
PLEASE NOTE: Foam rolling is not for everyone, so please be sure to consult your physical therapist to learn how to best address your own personal limitations in flexibility.
Congratulations on taking that first step towards a healthier you! Stay tuned for upcoming videos that will demonstrate proper foam rolling techniques.
⇒ Are you new to exercise? CLICK HERE for some considerations when entering into a new program.
