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 off white jordan 1
10:23 PM on October 19, 2021 
I precisely wished to appreciate you once again. I'm not certain the things that I would have carried out in the absence of the aspects discussed by you about that problem. It previously was a real depressing concern for me personally, nevertheless taking note of this specialized approach you treated it made me to jump over gladness. I'm just thankful for your advice as well as believe you recognize what a powerful job you're getting into training other individuals by way of your web page. I know that you have never met all of us.
off white jordan 1
Reply curry 5
10:23 PM on October 19, 2021 
I am writing to make you be aware of what a great encounter my wife's princess went through reading your blog. She mastered lots of issues, most notably what it's like to have a very effective teaching mindset to make folks without difficulty fully understand chosen complex things. You really surpassed our own expectations. Thank you for delivering these powerful, trusted, edifying and in addition cool tips about that topic to Emily.
curry 5
Reply off white nike
10:23 PM on October 19, 2021 
I needed to draft you a bit of remark to be able to thank you very much yet again for those pleasant thoughts you have shared in this case. This has been quite open-handed of you to make unreservedly exactly what a lot of people could have advertised as an e-book in making some profit for their own end, particularly since you might have tried it if you wanted. The suggestions additionally acted to provide a easy way to be aware that many people have a similar dream much like my very own to realize lots more regarding this matter. I think there are many more pleasurable sessions in the future for people who view your blog.
off white nike
Reply lebron 16
3:29 AM on October 20, 2021 
I and my buddies have already been digesting the best secrets and techniques on your web page while all of the sudden got a terrible suspicion I had not expressed respect to the web blog owner for them. The young men are actually for this reason stimulated to study all of them and have in fact been tapping into those things. Thanks for truly being indeed considerate and for selecting this form of fabulous subject matter millions of individuals are really desperate to be aware of. My very own sincere regret for not expressing appreciation to you earlier.
lebron 16
Reply curry 8
5:51 AM on October 20, 2021 
I as well as my guys were found to be analyzing the excellent tips from your web page and then at once came up with a terrible suspicion I had not thanked the web blog owner for those secrets. All the young men were consequently thrilled to read through all of them and now have definitely been having fun with those things. I appreciate you for genuinely considerably thoughtful and also for opting for such ideal tips millions of individuals are really eager to learn about. My very own honest regret for not expressing gratitude to sooner.
curry 8
Reply supreme hoodie
6:49 AM on October 20, 2021 
I wanted to compose you a very small word in order to say thanks a lot over again considering the incredible information you have contributed on this site. This has been surprisingly open-handed with you in giving extensively just what some people would have made available for an e book to help with making some cash for their own end, most importantly seeing that you could have done it if you considered necessary. The strategies additionally acted to become good way to be sure that the rest have similar eagerness similar to my own to grasp a whole lot more in respect of this issue. I know there are some more fun instances in the future for people who go through your site.
supreme hoodie
Reply irving shoes
9:08 PM on October 20, 2021 
My spouse and i got absolutely excited Ervin managed to complete his inquiry while using the precious recommendations he discovered through the web site. It's not at all simplistic to simply continually be handing out methods which often other folks may have been trying to sell. And we also understand we have you to be grateful to for this. All of the explanations you've made, the simple site menu, the friendships you aid to promote - it's all terrific, and it's assisting our son and us consider that this subject matter is entertaining, and that's particularly essential. Thanks for the whole lot!
irving shoes
Reply kobe shoes
10:32 PM on October 20, 2021 
I must show appreciation to this writer just for bailing me out of such a condition. Right after searching through the the net and seeing things which were not productive, I assumed my entire life was done. Being alive minus the answers to the problems you've solved all through this report is a crucial case, and the ones that could have badly damaged my entire career if I had not encountered your website. Your good know-how and kindness in dealing with all areas was useful. I'm not sure what I would've done if I hadn't come upon such a solution like this. I can also at this moment look forward to my future. Thanks for your time so much for your impressive and sensible help. I won't hesitate to endorse the website to anyone who wants and needs guidance about this problem.
kobe shoes
Reply kevin durant shoes
1:03 AM on October 21, 2021 
I in addition to my friends appeared to be following the nice secrets and techniques from your site and suddenly came up with a horrible feeling I never expressed respect to you for those secrets. Those young men appeared to be for this reason passionate to study them and already have in reality been taking advantage of them. Many thanks for turning out to be simply helpful and for settling on varieties of beneficial subjects most people are really desperate to be informed on. Our honest apologies for not saying thanks to you sooner.
kevin durant shoes
Reply yeezy boost 350 v2
7:32 AM on October 21, 2021 
I as well as my buddies happened to be examining the excellent pointers found on the blog and unexpectedly came up with a horrible suspicion I had not expressed respect to the site owner for those tips. Those young boys are already certainly very interested to read through them and have in effect in truth been having fun with them. Thanks for getting simply accommodating as well as for making a decision on this kind of cool subject matter most people are really eager to be aware of. My personal sincere regret for not expressing appreciation to earlier.
yeezy boost 350 v2
Reply off white clothing
7:42 AM on October 21, 2021 
My husband and i got really relieved when Ervin could finish up his web research via the ideas he got in your web site. It is now and again perplexing to just find yourself giving for free secrets that the rest may have been making money from. Therefore we do understand we have you to appreciate for that. The most important illustrations you've made, the straightforward web site menu, the relationships you can aid to foster - it is most incredible, and it's making our son and our family believe that the idea is awesome, and that is particularly serious. Many thanks for all the pieces!
off white clothing
Reply kyrie irving shoes
12:23 PM on October 21, 2021 
I precisely had to appreciate you yet again. I am not sure what I would have undertaken in the absence of the actual tips revealed by you on my subject. It was before a frightening crisis in my circumstances, nevertheless coming across a skilled tactic you treated the issue forced me to jump for fulfillment. Extremely grateful for your help and as well , believe you are aware of an amazing job that you're putting in instructing the mediocre ones by way of your web page. Probably you have never met all of us.
kyrie irving shoes
Reply yeezy 350 v2
12:40 PM on October 21, 2021 
I simply desired to appreciate you again. I am not sure what I would've used in the absence of the entire ideas shown by you on my area of interest. This has been an absolute challenging issue for me personally, nevertheless coming across the specialized technique you solved that forced me to cry for joy. I am grateful for the advice and even have high hopes you recognize what a great job you are providing educating others through the use of your webpage. I know that you've never come across any of us.
yeezy 350 v2
Reply golden goose outlet
1:23 PM on October 21, 2021 
I am also commenting to make you be aware of of the fine experience my child went through viewing your webblog. She realized a good number of things, which include how it is like to have a great teaching spirit to let most people without problems comprehend certain multifaceted subject matter. You truly did more than our own expected results. I appreciate you for supplying the informative, dependable, educational not to mention fun tips on that topic to Gloria.
golden goose outlet
Reply jordan shoes
5:50 PM on October 21, 2021 
I want to express my thanks to you for rescuing me from this particular dilemma. Just after searching through the internet and coming across tricks that were not helpful, I thought my life was over. Existing minus the solutions to the difficulties you have solved through your good post is a crucial case, as well as the kind which could have badly damaged my entire career if I hadn't discovered your web site. Your own competence and kindness in controlling all areas was helpful. I'm not sure what I would've done if I hadn't come across such a step like this. I can at this moment look forward to my future. Thanks so much for your expert and sensible help. I won't be reluctant to recommend your site to any individual who desires guidance about this topic.
jordan shoes
Reply supreme clothing
7:00 PM on October 21, 2021 
Thank you a lot for providing individuals with an exceptionally superb possiblity to read in detail from this web site. It is usually very superb and stuffed with fun for me and my office colleagues to search your website at a minimum 3 times in 7 days to study the new tips you have. And of course, we are usually astounded with your breathtaking hints you serve. Selected two tips in this article are surely the finest I have ever had.
supreme clothing
Reply ggdb
8:49 PM on October 21, 2021 
I want to convey my passion for your generosity supporting people who should have help with this important area of interest. Your real commitment to passing the solution up and down has been exceedingly helpful and have in every case made many people much like me to arrive at their aims. Your own invaluable facts can mean a great deal a person like me and even further to my office workers. Regards; from everyone of us.
Reply off white
12:33 AM on October 22, 2021 
I together with my friends ended up following the excellent recommendations found on your site and then immediately developed an awful suspicion I never expressed respect to the blog owner for those techniques. All the guys were definitely as a consequence glad to see all of them and have in effect really been loving them. I appreciate you for getting considerably considerate and also for choosing varieties of smart tips millions of individuals are really desperate to be informed on. My personal sincere apologies for not expressing gratitude to you earlier.
off white
Reply supreme hoodie
1:34 AM on October 22, 2021 
My husband and i have been so happy when Louis could complete his survey through your precious recommendations he had from your own web page. It's not at all simplistic just to always be offering techniques which people may have been making money from. So we understand we have got you to be grateful to for that. These explanations you've made, the straightforward website menu, the friendships you give support to foster - it's most spectacular, and it's really letting our son in addition to our family imagine that that subject matter is interesting, and that's pretty fundamental. Thank you for all the pieces!
supreme hoodie
Reply yeezy wave runner 700
8:02 AM on October 22, 2021 
I must show my appreciation to this writer for bailing me out of such a predicament. After surfing around through the world-wide-web and obtaining proposals which were not productive, I assumed my entire life was gone. Being alive devoid of the approaches to the problems you have fixed as a result of your main write-up is a serious case, and the ones that might have adversely affected my entire career if I hadn't encountered your site. Your primary talents and kindness in handling the whole lot was excellent. I don't know what I would have done if I had not encountered such a step like this. I can at this point look forward to my future. Thanks for your time so much for the skilled and sensible guide. I won't be reluctant to recommend your blog post to any individual who requires recommendations about this topic.
yeezy wave runner 700