HOW TO FOAM ROLL SAFELY FOR MAXIMUM BENEFITS

self care Nov 30, 2020

The foam roller is a handy tool to have at home for self massage.  The more often you roll, the more awake your body feels and the more tension is relieved.  Bringing fresh blood flow to the muscles gives the same feeling of having a massage but allows your own mini sessions whenever you want.  Grab your roller or order one on amazon and let's get rolling.  

How to foam roll

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.

Take your time

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.  

There is a technique some use which is to roll quickly with no pressure to begin and then slow down and apply pressure as you get more specific.  This may be appropriate for muscle groups like the bottom of the feet or forearms where you want the quick blood flow brought to the area but isn't a technique you want to use on every muscle group.  Always slow it down and move on to deeper rolling.    

How long to foam roll

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.

Some areas of the body may only need 20 seconds of rolling and then move one to a muscle group that needs it more that day.  Conversely, other areas may need 3-4 minutes and you will know this by the tenderness you feel while rolling that area.  Remember healthy muscle tissue will not hurt when rolled.  Focus on the areas that are uncomfortable.    

 

Safety

The nice thing about foam rolling is you're in control.  You can't hurt yourself if you listen to your body and stop when there's pain.  If you are experienced in receiving massage or bodywork you understand the difference between good pain and bad pain.  Good pain feels like it's doing something and bad pain will feel like an injury.  You should be able to differentiate the two types of pain. 

When you feel tenderness above a 7 on your pain scale while rolling, take some pressure away from the roller.  Often when rolling gravity and your body weight are the two factors you will control.  If you need less pressure, hold some of your body weight off the roller.  For example when rolling your legs, some bodyweight can be removed by using your hands to lift up off the roller.  Then if you need more pressure as in the picture of the woman rolling her calves, she crossed one leg over the other which intensifies the work on the bottom calf muscle. 

Breathe while you roll.  When something hurts it's natural to hold your breathe without realizing it.  Focus on the muscle being rolled but keep your breathe flowing.

Avoid rolling behind the knees and go slowly along the spine.  Stop when something hurts and you have the knowledge to roll safely. 

Guidelines

  • Spend 1-2 minutes on each muscle group.  Roll feet to neck for a full body session
  • Never roll above a 7 on your pain scale
  • When a painful area is found, hold for approx. 30 seconds or until the pain subsides
  • Breathe always while holding an area or actively rolling
  • Roll daily or twice a day if there are some areas that are really bothering you

Foam rolling and Self Myofascial Release can be done anytime that is convenient for you. 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.  

Until next time

Be fit, be strong, roll safely and often,

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