How to get the most from your foam roller! (And 4 common mistakes to avoid!)
Foam rolling has become increasingly popular over the last few years, and this piece of equipment is now commonly found in most gyms, Physiotherapy clinics and sports clubs.
What is foam rolling?
For those of you who are not familiar with foam rolling, it involves placing a certain amount of body weight on the foam roller, and then rolling up and down on a body part to release muscle or soft tissue tension. The versatile equipment can be used on most muscles in the body, from the calves all the way up to your shoulders. How does it work? Foam rollers are used as a form of self myo-fascial release. This means releasing tension and adhesions in the muscles and fascia (connective tissue). These can be a good tool for using at home in between Physiotherapy or Sports Massage sessions. What are the benefits? Foam rolling is thought to help break down adhesions and tension in muscles, which can help to increase range of movement. Researchers suggest that it can also improve muscle performance pre and post exercise. Mistakes to avoid
Avoid foam rolling too fast - it can be tempting to speed over an area that is sore, however a slow controlled movement is recommended to properly release the fibres and tension.
Build up slowly! If you are new to foam rolling, or rolling on a particularly sensitive area, it can help to reduce the amount of body weight you are putting through when rolling. Over time as the soft tissue adjusts and releases, you can slowly begin to put more body weight through the area.
Avoid prolonged rolling on a painful area - this may irritate an area of sensitivity and stimulate further inflammation.
Don't just work on the painful muscle - often the surrounding areas are tight too and can be contributing to this. Therefore, it can be beneficial to foam roller around the area for maximum benefit.
If you are experiencing pain or tension that your foam roller is unable to release, you may require more specific and targeted manual therapy from a Physiotherapist. Call us today on 01279 882 518, to see how we can help you. Online booking is also available.
Tel: 01279 882 518