| Research is showing how more and more how | | | | shoulders, triceps and feet for example. |
| athletes are using Myofascial Release for soft | | | | So when should we roll? There is some debate on |
| tissue care. Many elite athletes have stated that | | | | when the best benefit is found but foam rolling |
| their success and improvements for their | | | | can provide great benefit before, during, and after |
| respective sports was due to the various soft | | | | a workout. Foam rolling prior to a workout can |
| tissue massaging techniques they used. The | | | | help decrease muscle density and allow for a |
| problem for most "normal" people is that hiring a | | | | better stretching / warm-up. Rolling during a |
| massage therapist on retainer isn't exactly | | | | workout can actually help release any knots |
| possible. So how do we reap the benefits of | | | | created during strenuous exercise and allow the |
| soft-tissue care? What does this have to do with | | | | muscles to fully relax and get full range of motion. |
| foam rollers? | | | | Foam rolling after a workout may help speed up |
| Foam Rollers are essentially a poor man's | | | | recovery after exercise. The nice thing about |
| massage therapist, soft tissue work for the | | | | using a foam roller is you can do it every day! In |
| masses. Think of a swimming pool noodle but a | | | | fact, in the Trigger Point Therapy Workbook |
| little more dense and larger in diameter (most I | | | | actually recommends trigger point work up to 12 |
| have seen are 3'x6"). The techniques are simple: | | | | times a day for acute pain. |
| use the roller to apply pressure to sensitive areas | | | | How long one should use the roller is based upon |
| in the muscles. The roller is used to apply longer | | | | the individual. Working a tender area for 5-10 |
| more sweeping strokes to long muscle groups like | | | | minutes is usually sufficient. |
| calves, adductors, quadriceps and the back. You | | | | We work so hard to take care of our bodies so |
| can use small directed force for areas like hip | | | | why not invest in a foam roller? They are |
| rotators and the glutes. | | | | relatively inexpensive ($16-$20) and can help |
| Other household items such as a tennis ball | | | | prevent injuries, stretch the fascia (to allow the |
| (lacrosse ball), rolling pins, bouncy balls can be used | | | | muscle bellies to look more full) and speed up |
| to target other muscles such as the forearms, | | | | recovery. |