Foam Rolling has taken the Sporting and Physiotherapy worlds by storm the last few years but what is all the fuss about??! Does it really work and who should be using it?
First and foremost it is important to understand what foam rolling is. Foam rolling is the way in which we can all ‘self-release’ our muscles in other words-it is a way that we can massage out the tightness and trigger points that build up in our muscles. It can be used prior to and post exercise or just as an everyday stretching and mobility routine.
Foam Rolling was generally thought of as something that only the elite athletes would be interested in doing but this is certainly not the case now- Who is to say that the weekly 5km Park Runner is not elite! All of us can benefit from taking a few extra minutes to use our foam roller in order to ensure that we are adequately looking after our muscles.
How does it help? By applying pressure to a tight area or knot (trigger point) in your muscle you break down the adhensions and tightness between your muscle fibres which will in turn help improve your flexibility, mobility and hence your strength and muscle condition. All of this will help prevent any unnecessary muscle injuries such as a tear and it will also help improve your overall movement patterns which will help you participate more effectively and efficiently in your specific sport. Furthermore, the roller helps to act as an early indicator of when muscles are beginning to tighten up even though you may not feel any tightness when performing an activity. In order to get the most effective results, use the roller prior to stretching.
How do we Foam Roll?? Basically we roll!! You place the foam roller on the floor and put your body weight on it through the muscle that you want to release. Always stay on the muscle tissue and do not roll on tendons, joints, or bony structures. Do not roll over areas that are too painful or
that don’t roll smoothly. It is more effective to start by placing the roller on the sensitive or knotted spot and gradually increasing the amount of pressure. Remain on the tight spot until the muscle releases but no longer than one minute. Always roll before stretching.
Foam Roll:
- Before Stretching
- Before and After exercise
- As part of a daily stretching routine routine especially if you work at a desk and have back issues.
If you want to know more about foam rolling, don’t hesitate to contact us or book in online to see one of our chartered physiotherapists.
