Foam Rolling

Foam rollers are used in many fitness and therapy settings, but have you ever wondered why? To understand foam rolling we first have to understand what self-myofascial release (SMR) does to our bodies. Self-myofascial release is a technique that involves applying pressure to specific areas of the body using tools, like foam rollers, to release tension and tightness in the muscles and fascia (Fascia is a thin connective tissue that covers and connects muscles, bones, and organs in the body).

SMR helps to break up adhesions in the fascia and muscle tissue, which may improve flexibility, reduce muscle soreness and increase circulation. By applying pressure to these areas, we can release tension and promote recovery after exercise or prolonged periods of sitting or standing.

Foam rolling is a form of SMR, which involves using a foam roller to apply pressure to specific areas of the body. Foam rollers are cylindrical tools made of high-density foam, and they come in various sizes and densities. During foam rolling, the person uses their own body weight to apply pressure to the targeted area by rolling back and forth on the foam roller. 

Some of the benefits of foam rolling include:

• Reduces muscle soreness: Foam rolling may help reduce muscle soreness and fatigue by increasing blood flow and oxygen to the muscles, which can help promote recovery after exercise.
• Increases circulation: Foam rolling may help increase circulation, which can help deliver nutrients and oxygen to the muscles, improving their overall health and function.
• Reduces risk of injury: Foam rolling may help reduce the risk of injury by improving joint range of motion and muscle flexibility, which can help prevent strains and sprains.

If you are new to foam rolling, here are some tips to help you out! 

• Choose the right foam roller: Foam rollers come in different densities, so it's important to choose one that's appropriate for your level of experience. Start with a softer foam roller, and as you become more experienced, you can gradually move to a firmer one.  
• Spend time on each area, shoot for about 30- 60 seconds of rolling over each area, making sure to cover the entire muscle group.
• Adjust as needed: If you find a particularly tender or tight spot, you may want to spend a little extra time rolling over that area, or adjust your body position to target the area more effectively.
• Breathe deeply and relax as you roll, and avoid rolling over joints or bones.

Overall, foam rolling  is a simple, effective and inexpensive way to improve overall muscle health and range of motion, and can be used by anyone from beginners to professional athletes. If you have any questions regarding foam rolling or any self-myofascial release techniques let us know! Our staff can help you get started and show you all the different tools we have for self-myofascial release at our facility!