The $5 Massage

So you’ve probably seen or heard of a foam roller but haven't ever used one. In this short article I will explain what a foam roller is and WHY you should use one weekly.

What is Foam Rolling?

Foam rolling is a self-myofascial release technique (SMR), which is a type of therapy used to eliminate general fascia restrictions. Fascia is a thin casing of connective tissue that surrounds and holds every organ, blood vessel, bone, nerve fiber and muscle in place. Basically when your body gets overworked or tight you start to experience pain and or a lack of mobility. Therefore rolling is a great idea as a warm-up to a workout, a cool-down for recovery, or a part of a full body stretching routine. Foam rolling is generally considered safe for everyone, but it’s a good idea to first check with your doctor, particularly if you have any heart or vascular illness or any chronic pain conditions. Foam rolling is similar to getting a massage and can provide many benefits for overall muscle health and strength. Here’s the good news; foam rollers are relatively inexpensive. They also come in many different lengths and firmness, so be sure you are using one that fits your desires and needs. Also, good news, if you don’t have one at home many gyms have some available for use just don't forget to wipe them down with an antibacterial/antiviral wipe before and after use.

Reasons Why Foam Rolling is Essential

Foam rolling when performed regularly has been shown to be helpful in addressing the following:

Reduce Shoulder pain Reduce Lower Back pain Knee pain (Patellofemoral/Infrapatellar tendinitis) Reduce Overall soreness Increase blood flow Increase flexibility Create better range of motion

How to Use a Foam Roller The short answer: LAY ON IT and ROLL! Ok, but seriously, there are several great youtube videos of Physical Therapists who can show you how to properly and safely foam roll. Here is one of my favorites: 15-Minute Stretching Routine for Runners

Basic Instructions

Using your body weight, position yourself on the roller on a soft tissue spot of your choice. Roll back and forth (about 2 to 6 inches) from your core to your extremities, avoiding bones & joints adding a good amount of pressure Slowly roll the tender areas for 15 to 30 seconds.

Helpful Tips

• Drink plenty of high Ph water afterward to help accelerate your recovery process

• Expect some discomfort during your first few sessions

• Avoid direct foam rolling the low back (lumbar spine)

• Position the roller parallel to the spine to target the upper- and mid-back

• Definitely roll your hip flexors and glutes if you have a desk job

• Definitely roll your legs if you have a standing/walking job.

This includes your calves, side of leg (IT bands), inner thighs (adductors), front of leg (quads area), and back of leg (hamstring complex).

• Use a tennis ball, baseball or golf ball to target more precise spots such as the hands and feet.

Photo by Andrew Valdivia on Unsplash