INTRODUCTION TO FOAM ROLLING

Why Foam Roll
Foam rolling is a form of self-myofascial release, or self-massage, that gets rid of adhesions in your muscles and connective

tissue. The fascia is a thin layer of connective tissue covering every muscle.  The adhesions can create points of weakness or susceptibility in the tissue.If the muscle isn’t contracting uniformly from end-to-end, it could lead to injury and pain.  Foam rolling also increases blood flow to your muscles and creates better mobility, helping with recovery and improving performance.

In addition to getting fresh blood flow to the area you are rolling, you may be changing the neuro-muscular pathway to the brain which tells this area of the body not to hurt anymore.  Foam rolling may fire up your central nervous system which registers and reacts to pain. Like massage, foam rolling stimulates pressure receptors beneath your skin, says Tiffany Field, director of the Touch Research Institute at the University of Miami. “When you stimulate those pressure receptors, that stimulation increases vagal activity in the brain, which has been linked to relaxation of the nervous system, reduced levels of stress hormones like cortisol and improved pain tolerance,” she explains.  In other words, foam rolling may be knocking out stress and quieting your body’s pain-detection centers.

Types of Foam Roller and Other Myofascial Release Tools

Foam rollers are in every gym and fitness center in many different forms, colors and lengths.  There are different densities of rollers along with flat or bumpy surfaces, and rollers with deep grooves and knobs.  When beginning it is best to stick with a softer foam that is smooth in appearance with no obvious bumps or grooves on it.  These basic foam rollers are often white in color.  As your body gets used to foam rolling you may want to advance to a roller with foam that is more dense or has bumps on it. 

Besides having or using the gym’s foam roller it’s beneficial to use a smaller tool for more specific self-massage in areas that need pointed pressure.  Having a tennis ball, lacrosse ball or racket ball are perfect for these more specific releases that the muscle may need.  The arch of the feet, the neck muscles at the base of the skull, and the deep muscles in the Glutes are some examples of where these balls may come in handy.  Some areas respond better to a softer ball and some areas need a smaller and firmer ball to get into the deeper layers, especially in the forearms. There are specific myofascial release/massage balls on the market and they work great but for the added cost one of the above-mentioned balls work just as well.  You can usually find something around the house, golf ball, kids super bouncy ball and even a piece of fruit in a pinch. 

How Do I Foam Roll and For How Long?

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 mild to moderately uncomfortable, but not unbearable, and when you are done it should feel better.  Similar to while receiving a massage the pain scale 1-10 is used while foam rolling.  With 1 being very little to no pain or discomfort and 10 being the worst pain you’ve ever experienced, you want to work within the 4-7 zone while foam rolling.  Spend time on the areas that are sore.  These are the areas that need work.  Err on the side of less pressure. 

Don’t roll too quickly.  While it might feel great to roll back and forth on a foam roller quickly, you aren’t getting the full benefit of your rolling session or lasting results.  You need to give your brain enough time to tell your muscles to relax.  Spend 1 – 2 minutes on one area or hold until a release is felt.  Like a trigger point release during a massage, if you feel the pain number drop on your pain scale, you are ready to move on to the next spot.  Focus on the areas that are tender, they need work.  This may sound daunting but in ten minutes you can have a very effective foam rolling session.You may come to love it and spend longer because it feels good and the results speak for themselves.  The pain you feel while rolling will be gone in one to two weeks of daily foam rolling sessions.

Don’t Forget to Breathe While Rolling!

Foam rolling and Self Myofascial Release can be done anytime that is convenient for you.  Remember, rolling after exercise is better than before and foam rolling is great as a mid-workday break, or as a “wind down from the day massage” before bed to release tension.  

Contact us at: 619-917-4675 OR  massagelamesa@gmail.com 

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