A simple foam roller can make a big difference to improving your health. The benefits of using a foam roller include reduced muscular soreness, enhanced recovery following physical activity and improved mobility, flexibility and pos- ture.
In technical terms, foam roller exercises are doing what’s known as “self myo- fascial release”, commonly referred to as “trigger point release”. Foam rollers offer a safe way to break down soft tissue adhesions and scar tissue formed from previous injuries.
This benefits not only the muscles in your body, but also the fascia (connective tissue) that surrounds muscles, helping your muscles to transmit both force and movement to other muscles and parts of your body, allowing you to move more efficiently.
Using your foam roller consistently leads to reduction in pain and tightness as well as providing improvements in your flexibility over the long term. Using a foam roller is quite simple! Position yourself on top of the roller and move back and forth over the targeted area very slowly. Use your arms for support and let your body weight rest on the roller.
Chances are you will find some spots that are quite tender that might need a little extra work. At these points you can either apply a little more body weight / less weight on the supporting arms and legs.
Hold until the tender spots ease (handy tip: if it’s your first time using a foam roller, go slowly and ease your way into adding the extra weight). It is recommended that you work your way from the top to the bottom of the muscle slowly using shorter rolls.
Over time and with consistent use, your muscles and fascia will become more pliable. Even after you manage to get rid of all those tender spots, regular use of your foam roller is important to keep your muscles feeling like a million dollars!
If you would like to purchase a roller or require more information or instruction on how to use a foam roller to benefit your body, contact one of our friendly staff at Whittlesea Physiotherapy and Clinical Pilates on 03 9716 2250.