Basically, the foam roller is a form of "self massage" for myofascial release. This helps release adhesions or knots in your muscles and connective tissue. This will increase blood flow to muscle which carries oxygen and nutrients for healing while flushing lactic acid and other waste products away. A shortened muscle contraction can lead to poor posture, pain and injury. By increasing mobility through myofascial release you can increase range of motion in the muscles and joints.
Below are a few common tips to ensure you get the most benefit from the foam roller and minimize risk...
1. Do not roll directly where you feel pain.
Most of us, when we feel pain will go directly to that spot to roll or massage out. However, the area where the pain is felt is usually a result of tight muscles or muscle imbalances located above, below or laterally to sore area. The lower back for instance, when sore may be the direct result of one or more tight hamstrings or gluteal muscles. By working the sore area directly, you may cause inflammation which will result in longer healing time and possibly further injury. It is recommended to work the muscles indirectly before direct. If the lumbar region of your back is tight or sore, try rolling the hamstrings and gluteal muscles to release the tension.
2. Roll out the areas in a slow, controlled motion.
Have you ever had a massage? The massage therapist usually doesn't quickly work the muscles. Instead, they use slow, deep movements. By using slow, controlled movements, you allow the muscles time to relax, and adapt to the compression. It will also allow you to locate knots in the muscles more effectively and minimize risk of injury.
3. Form is everything!
I've seen people roll back and forth on the foam roller and cringe! They start at their neck and quickly roll all the way down the spine until they hit their lower back! This is asking for more injury! Do not initially put all your weight on the roller. Support your body weight to prevent bruising or breaking surface capillaries. Rolling directly over joints or specific areas of the body can cause more pain and inflammation. Seek instruction from a Physical Therapist or Certified Personal Trainer to learn how to properly use the foam roller. This will not only help minimize risk of further injury but also make your use of the foam roller more effective!
4. Avoid joints and bones.
The foam roller is intended to work the muscular system of the body. Avoid rolling over bone such as the vertebrae of the spine or joints. This can cause structural and nerve damage. Keep the foam roller in contact with the muscular, fleshy areas of the body to avoid injury.
To reap the benefits of the foam roller, you should be consistent. Many runners have knee and lower back issues. By rolling out the hamstrings, quadriceps, calves and glutes, you can help release myofascial tissue and help muscle tissue to recover more effectively. Understanding the muscle's point of origin and point of insertion as well as the biomechanics of movement will allow proper alignment of the roller when targeting specific trouble spots on the body. This is where doing some research and/or seeking the guidance from a Physical Therapist or Personal Trainer will help. When used correctly, the foam roller can prove to be one of the most valuable tools in your gym to help promote healing and recovery after a workout.