Benefits of Foam Rolling

WHAT IS A FOAM ROLLER?
A foam roller is a cylinder of dense foam. They come in many different sizes, but the most common is about 15cm in diameter and is approximately 90cm long. They can also come in different densities.

Foam rolling is basically placing various body parts on top of the roller and using your own muscle power to roll it back and forwards. The most common areas to foam roll are the calves, hamstrings, ITB, quadriceps/hip flexor and the thoracic spine, although you can roll just about any muscle in the body. The image shown is rolling the shins for shin splints or shin pain issues.

HOW DOES A FOAM ROLLER WORK?
With your body weight on the top of your foam roller, your muscles become compressed. At the roller moves, pressure and movement is distributed throughout your muscles and fascia.

You will most likely experience some pain and discomfort with your foam roller exercises – this is due to compression of tight areas within the muscles.

WHEN IS THE BEST TIME TO FOAM ROLL?
If you are playing a sport, going for a run or about to go to the gym it is best to foam roll before and yes also after you exercise. It is best to stay on the sore part for at least more than 10 seconds – no 2 seconds or even 5 seconds will not do – any less doesn’t give the best results as is doesn’t allow for the muscle or fascia to respond. Static Stretching is best not to perform prior to gym exercises, running or sport. A more dynamic warm-up is best. But this does not equate to you don’t need to perform static stretching at all. Your muscles and fascia will respond best if you also add in static stretches after your exercise, run or sporting activity.

WHAT ELSE CAN A FOAM ROLLER BE USED FOR?
Foam rollers are also used to mobilise your spinal joints. When arching backward over a roller, many of the small joints in your spine can be loosened from the many hours you have spent sitting at your desk or bending over in the garden.

Another use of foam rollers is for balance exercises. Lying over a roller can provide an unstable base for a range of great core stability exercises but please don’t try these without your City Physiotherapy Physio ensuring you are ready to give these a go or you can end up injuring yourself.