Roll Away the Pain With a Foam Roller
We all get sore and stiff muscles. Maybe it's from a killer workout, sleeping the wrong way, an injury or just the daily wear and tear we endure. Often our first thoughts are to a get professional massage, take a pain-relieving drug or visit our doctor. But could there be a more convenient, inexpensive and scientifically proven way to loosen up your sore muscles and help prevent injuries without the cost of a professional and in the comfort of your own home?
Make room for a type of massage and pain-relieving device called the foam roller. Essentially, foam rolling is a popular form of self-myofascial release, which is a fancy term for self-massage. Foam rolling has transformed from a once mysterious technique used only by professional athletes and health care professionals to an everyday routine for people of all fitness levels. These days, foam rollers are everywhere -- the gym, the physical therapist's office, your family room, your office and even your suitcase.
[Read: A Guide to Foam Rolling .]
Foam rolling focuses on the nerves and connective tissue (or fascia) between muscles. Due to overuse and injury, muscle fibers and fascia can become knotted together and, if left untreated, can cause a buildup of movement-impairing scar tissue. Foam rolling uses direct pressure to stretch sore muscles until these knots -- and the imbalances they cause -- are at least somewhat removed. Foam rollers provide some R&R for our overused muscles that is scientifically proven to improve range of motion and performance, and reduce muscle soreness and stiffness.
Using a foam roller is easy, and in no time you'll be rolling like a pro. Although specialty classes now exist for foam rolling, just remember this easy motto to get started in the comfort of your own home: search and destroy. Use the foam roller to search for sore muscles by gradually rolling no more than one inch per second. Then destroy those sore muscles by placing the targeted muscle or muscle group on top of the foam roller, apply gentle-to-moderate pressure and slowly roll along the trouble spot.
[Read: 5 Physical Therapy Procedures You Should Question .]
You should begin to feel the muscle releasing, and in less than 30 seconds the discomfort, tenderness 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 slowly work to loosen the entire area. Remember: If it hurts, it's probably working.
Combined with our body weight, this simple cylinder can loosen tight muscles and correct muscular imbalances, all from the comfort of home. While it requires a little more effort than relaxing on a massage table, foam rolling is good for those looking for a convenient and inexpensive way to relieve pain and prevent injury. If you use the right technique, a foam roller can act like a really good, free massage. Using stretching alone is not always enough to release muscle tightness, which is why foam rollers have exploded on the mass market in the last five years.
When done regularly, foam rolling unties the knots in your muscles by breaking down adhesions and helping heal the tissue. It not only prepares your body for the stresses of a workout, but it also relieves aches and prevents them from coming back. Think of rolling as a free massage that stops pain.
It's important to remember that while foam rollers are effective at reducing pain in our muscles, it is not a substitute for professional health care. Nor is it recommended as a solution for people with health issues such as arthritis or varicose veins. Otherwise, foam rolling can be done anytime and anywhere. My personal favorite is to roll while watching TV. And it's especially useful as part of a workout warm-up or cool-down.
[Read: How to Identify a Running Injury .]
The foam roller may put a dent in your tight muscles, but it won't leave a huge mark on your pocketbook. Roam rollers costs between $10 and $40 depending on the type and brand you choose. Used pre-workout, pre-stretching or simply to start or end your day, the foam roller is scientifically proven to roll out some serious benefits including relieving muscle tension relief, correcting muscle imbalances, increasing range of motion and preventing injury. Added bonuses are that foam rolling is inexpensive, quick and convenient. About 10 to 15 minutes a day is all it takes for your self-massage. So let's start rolling.
Heather A. Hausenblas, PhD, is a faculty member in the College of Health Sciences at Jacksonville University. She is an internationally renowned physical activity and healthy aging expert, an award-winning researcher, and an author. She is a regular contributor to both local and national media outlets. Her research focuses on the psychological effects of health behaviors, in particular physical activity, across the lifespan. Dr. Hausenblas is the co-author of five scientific books, and she has published more than 90 scientific journal articles. She is a mom to three young boys, and she enjoys exercising outdoors, spending time with family and friends, and coaching and watching her sons play sports. She resides in Jacksonville, Florida with her husband and boys.
