A foam roller is a great tool for self massage and fascial release for anyone, but is particularly convenient and beneficial for those who are doing a lot of sport or exercise.
What is a foam roller?
All it is, is a cylindrical piece of polyethylene foam or EVA. They come in varied lengths and diameter, shape, and density. A typical foam roller is usually between 40 cm and metre in length and around 20 cm in diameter. Some come in varied density, often colour coded based on the firmness. They also come in various surfaces like ridged or noduled for aiding fascial release. They are also available in contoured shapes to get into smaller areas like the ankles or neck, and ‘rolling pin’ versions are available for use on areas like the quads or front of the body.
How does it work?
Foam rolling is a way to massage yourself with the benefits of deep tissue pressure and myofascial release. Myofascial release means, releasing the muscles and the connective tissue, fascia, that surrounds the muscle. Both can become restricted through exercise, overuse or misuse of the muscle and can require some help to release. Slow or sustained pressure on the roller can help release the muscle and fascia. The roller can also be used to help release trigger points, or knots, that build up in the muscle and cause localised and referral pain.
How do I use a foam roller?
There are lots of ways to use a roller to aid self massage but the best way to start is simple, rolling. Depending on your flexibility, it can be difficult to get in and out of position to use a roller, especially because it often requires you to get on the floor and roll over the roller.
- Check you are wearing fitted, comfortable clothing, some loose clothing can get caught up as you roll. The same can be said for long hair. Be sure to tie it up.
- You can roll directly on the floor or a yoga mat. There are some techniques, rolling against a wall but be careful if you’re already injured, you don’t want to slip or fall while rolling.
- Don’t over do it! Often 30 to 45 seconds of rolling at a comfortable pressure is enough at one time. Too much pressure or prolonged periods of rolling could worsen your injury.
- Don’t do it all at once. A couple short sessions of rolling might be better than one long one. Try just four rolls, up and down the muscle, two to three times a day.
- If you want to release a trigger point, roll up the muscle and sit gently over the knot once you get to it, take a deep breath and either wait for the knot to release, or ease off the pressure after a few seconds and keep rolling. Repeat that once or twice more until the knot has eased.
- Don’t roll over boney joints or inflammation. It will be painful and may make the inflammation worse.
- Use the roller at the end of your exercise, while the muscles are still warm. They can be used in conjunction to stretching. Some get better results from stretching, if they combine it with foam rolling.
- Don’t just roll directly over the area of tension, try rolling on both sides of the area also, and on the opposite side. For example, you’re tight in the hamstrings, roll the hamstrings, but also roll the glutes, calves and quads, just to cover all the possible causes of the tight hamstrings.
Of course, foam rolling doesn’t replace the valued hands and expertise of a trust massage therapist but it can ease off tension, prolong your visits between massages and help protect your muscles from further tension and possible injury. And if you’re not sure what you’re doing or want some tips and advice, just ask your massage or physical therapist.
10 Top Foam Rolling techniques for the whole body
- Upper Back & Shoulders
- Calf
- Hip Flexors
- IT Band
- Hamstrings
- Quadraceps
- Lats
- Glutes
- Lower Back
- Chest/Pecs