Licensed M‚Äčassag‚Äče Therapist

San Diego

Call to Schedule today!




The Foam Roller: How and Why You Should Use It

Posted on November 11, 2015 at 10:00 AM

Singer Shakira tells us that our hips don't lie. Most physical therapists would agree. Your hip mobility, or lack thereof, reveals your susceptibility to injury, as well as your athletic performance potential. Since your hips create a bridge between your upper and lower torso, their flexibility and alignment affects your entire body. Static and dynamic stretching, combined with self massage on foam rollers, helps you maintain the health of your hips.

Self-myofascial release, also known as “foam rolling,” has transformed from a once mysterious technique used only by professional athletes, coaches, and therapists to a familiar everyday practice for people at all levels of fitness. Recent information, technology, and affordable products have introduced an increasing array of training and recovery methods to the average person.

Self-myofascial release is a fancy term for self-massage to release muscle tightness or trigger points. This method can be performed with a foam roller, lacrosse ball, or your own hands. By applying pressure to specific points on your body you are able to aid in the recovery of muscles and assist in returning them to normal function. Normal function means your muscles are elastic, healthy, and ready to perform at a moment’s notice.

Do I Have Tight Muscles or Trigger Points?

Trigger points are specific “knots” that form in muscles. They are unique and can be identified because they will refer pain. Pain referral, for our purposes, can most easily be described as the pain felt when pressure is applied to one area of the body, but the pain is felt or radiated in another area.

A common example of a trigger point is felt while foam rolling your iliotibial (IT) band as it causes pain to radiate up to the hip or all the way down the leg to the ankle. When rolling or working on tight/sore muscles you will experience discomfort or pain. Think of it like the pain you get while stretching. It should be uncomfortable, but not unbearable, and when you are done it should feel better.


What Causes Trigger Points and Tight Muscles?

Both have the same contributing factors including training, flexibility, movement patterns, posture, nutrition, hydration, rest, stress, and other lifestyle factors. Our bodies learn to compensate for what we throw at them every day, but we can exceed our ability to recover via too many intense workouts, poor posture, and other lifestyle factors.

This is when you need assistance using recovery techniques or through seeing a professional. If you lived a perfect life with everything in balance, you would theoretically never have either of these conditions, however I’ve yet to meet that person.

How Does Self-Myofascial Release Work?

Deep compression helps to break up or relax tight muscles and adhesions formed between muscle layers and their surroundings. Imagine you are tenderizing your own muscles. They should be soft and supple like a baby’s muscles. However, if our muscles are not taken care of properly we can experience loss of flexibility, adhesions, and painful movement.

The deep compression of self-myofascial release allows normal blood flow to return and the restoration of healthy tissue. The body naturally wants to be healthy and strong, but sometimes an extra boost is needed to achieve optimal muscle and tissue health.

How Do I Know What to Foam Roll and How to Do It?

Should you need help in identifying area of concern, feel free to contact me to discuss which area/s to focus on.

If after using the foam roller your movement improves, you have a more specific strategy to follow. Secondly, trigger points and tight muscles can be found through self-exploration, utilizing the list of techniques below and exploring each one.

To foam roll properly, apply moderate pressure to a specific muscle or muscle group using the roller and your body-weight. You should roll slowly, no more than one inch per second. When you find areas that are tight or painful, pause for several seconds and relax as much as possible.You should slowly start to feel the muscle releasing, and after 5-30 seconds the discomfort or pain should lessen.

If an area is too painful to apply direct pressure, shift the roller and apply pressure on the surrounding area and gradually work to loosen the entire area. The goal is to restore healthy muscles - it is not a pain tolerance test. You may also use other objects to work on muscles such as a tennis ball, lacrosse ball.

Never roll a joint or bone. Avoid rolling your lower back. To target these muscles I recommend using tennis or lacrosse balls. If you are having issues with your neck, refer these issues to an appropriate medical professional, as these areas they can be more sensitive and require more advanced attention.


What Happens After Foam Rolling?

You may be sore the next day. It should feel as if your muscles have been worked/released, however you should not push yourself to the point of excessive soreness. Drink plenty of water, get enough sleep, and eat clean. This will help to flush your system and fuel your muscles more effectively. Give it 24-48 hours before focusing on the same area again.

Categories: None

Post a Comment


Oops, you forgot something.


The words you entered did not match the given text. Please try again.


Reply WimCic
7:30 AM on July 15, 2020 
super avana
Reply AshCic
8:02 AM on July 15, 2020 
buy furosemide 40 mg online uk buy avana online buy ciprofloxacin wellbutrin generic buy baclofen atorvastatin online priligy price kamagra jelly
Reply LisaCic
1:02 PM on July 15, 2020 
buy clonidine
Reply AmyCic
1:51 PM on July 15, 2020 
furosemide 20 mg
Reply BooCic
4:02 PM on July 15, 2020 
levitra 20 mg buy tadalafil avana online doxycycline hyclate 100 mg buy silagra buy cymbalta baclofen pill erythromycin online
Reply AmyCic
8:47 PM on July 15, 2020 
furosemide 20mg
Reply MarkCic
10:14 PM on July 15, 2020 
singulair prescription coupon wellbutrin 50 pill amoxicillin 500mg capsule buy online where to buy celebrex cheap
Reply TeoCic
10:55 PM on July 15, 2020 
buy wellbutrin
Reply JudyCic
6:53 AM on July 16, 2020 
buy xenical buy lipitor vermox tablets dapoxetine 60mg buy accutane buy chloroquine cheap tadalafil tablets kamagra online how much is plaquenil buy elavil
Reply YonCic
8:37 AM on July 16, 2020 
buy ciprofloxacin doxycycline 100mg tabs buy finpecia furosemide medication
Reply TeoCic
2:49 PM on July 16, 2020 
levitra prices in canada
Reply ZakCic
3:28 PM on July 16, 2020 
buy amoxicillin buy cymbalta
Reply LisaCic
5:26 PM on July 16, 2020 
buy avana
Reply AlanCic
5:27 PM on July 16, 2020 
buy celebrex cost of lipitor in canada vermox medication ciprofloxacin 500 mg erythromycin 0.5 valtrex price in canada doxycycline antibiotic levitra generic chloroquine phosphate buy buy hydroxychloroquine lasix furosemide order buspar online best price for kamagra buy silagra buy tadalafil avana 100 in india how to buy priligy in usa where to buy amitriptyline online how to get wellbutrin generic baclofen
Reply AshCic
5:46 AM on July 17, 2020 
valtrex 500 mg for sale buy amitriptyline chloroquine covid19 buy doxycycline online buy clonidine kamagra soft tablets
Reply JasonCic
6:35 AM on July 17, 2020 
lipator clonidine for high blood pressure ciprofloxacin hcl cymbalta generic furosemide medication kamagra jelly doxycycline 100mg capsules buy buy brand name levitra online valtrex online priligy online prescription
Reply EyeCic
9:50 AM on July 17, 2020 
where can i get singulair buy xenical 120 erythromycin price celebrex buy 3131 avana sildenafil 20 mg avloquin hydroxychloroquine buy uk 240 mg cymbalta buy amoxicillin online how to order valtrex online buy wellbutrin xl buy accutane online paypal ventolin online 2 ciprofloxacin furosemide 20 mg silagra 100 mg tablet clonidine brand name australia tadalafil drug finpecia tablet price in india
Reply MaryCic
6:03 PM on July 17, 2020 
buy kamagra finpecia 1mg xenical pills canada sildenafil 100 ciprofloxacin 500mg tablets buy doxycycline online singulair 10mg price uk buy dapoxetine cymbalta 80 mg priligy price nz
Reply WimCic
6:35 PM on July 17, 2020 
buy accutane online
Reply CarlCic
7:32 PM on July 17, 2020 
buy tadalafil online buy vermox singulair insomnia furosemide tablets 40mg buspar 5mg tablets