Feeling Sore? Foam Roll for Relief
It’s the day after a workout and you are feeling very sore and tight. You stretched after your workout but are still feeling the pain. Sound familiar? Instead of enduring the pain, grab a foam roller and roll your way to relief.
Foam rolling has taken over the world of function and fitness. Many physical therapists, personal trainers, athletic trainers and coaches are using the foam rolling technique to promote self-myofascial release. Our bodies are lined with connective tissue with a superficial layer of fascia. Fascia plays a vital role by lining and supporting our muscles and organs. It is found all throughout the body and over time may become tense causing adhesions or the muscle to lose its flexibility and proper movement. Myofascial tension can be caused by muscle disuse, muscle soreness, injury, lack of stretching and decreased flexibility.
Foam rolling has turned into the go-to tool for self-myofascial release. It can be done any time and is beneficial pre- and post-workout. Rolling pre-workout can increase blood flow to the muscles while decreasing muscle tension. Rolling post-workout can help with muscle recovery and decrease muscle soreness. Foam rollers usually range from $25 – $40, are available in a variety of densities and can be purchased at Performance Therapies. Foam rollers are easy to use and can be taught by simple instructions and practice. Areas that are popular to roll are; hamstrings, quadriceps, illiotibial band, calves, gluteals, and upper and lower back. Here are some examples below.
Instructions: Foam roll each section for 1 min, repeat 1 time, and perform 1 time per day, apply pressure as tolerated.
Foam roll calves bilaterally – Start by sitting with the foam roll under your calf and cross your other leg on top. Next, using your arms roll forward and back across area.
Foam roll Gluteals-Piriformis – Start by sitting on foam roll and cross your leg on top of your other knee. Lean slightly towards your affected side. Next-using your arms and unaffected leg, roll forward and back across your buttock area.
Foam roll-Hamstring Bilaterally – Start by sitting on a foam roll under both your thighs. Next, using your arms roll forward and back across area.
Foam roll-IT Band – Start on your side with a foam roll under your bottom thigh. Next, using your arms and unaffected leg, roll up and down the foam roll along the outside of your thigh.
Foam roll-Quadriceps – Start by lying face down so that the foam roll is under the top of your thighs. Next, using your arms propped on your elbows, roll forward and back across this area.
Foam roll-Hip adductors – Lie face down with a foam roll diagonally under your affected inner thigh. Use your arms to roll up and down your leg.
Feel free to ask your physical therapist, personal trainer or athletic trainer to demonstrate these movements and provide further information on the benefits of foam rolling for relief!