Foam rollers have become more prevalent in gyms, exercise classes and therapy clinics during the past 10 years. Many physical therapists use foam rollers to help patients recover from injuries – and for good reason, according to uclahealth.org. This flexible piece of equipment can help to increase range of motion, shorten recovery time, and enhance healing.
However, you don’t have to be recovering from a procedure or injury to appreciate their usefulness. Anyone who experiences muscle soreness from stress, poor body mechanics or a workout can benefit from using a roller. A foam roller is a long, cylindrical roll of hard foam. Foam rollers are used as a form of self-massage. A person lies or sits on the roller such that pressure is applied to a targeted muscle, then either holds the position or rolls back and forth.
It isn’t hard to learn how to use a foam roller. Nor does it take very long to roll out a given muscle. Foam rolling is helpful to both people in great shape and those with sedentary lifestyles (sitting for long periods creates lots of muscle tension). A wide variety of foam rollers are available, including rugged, hard rollers for the experienced, and softer rollers for those starting out.
Here are a few reasons to use one:
1. Loosen tight muscles. Muscles can develop knots (also called adhesions or trigger points) as they are used. A knot occurs when a muscle becomes stuck in a contraction, unable to relax. A knotted muscle is weak and unable to function properly. Applying deep pressure, however, will cause the muscle to relax, releasing the adhesion. A foam roller is one way to apply such deep pressure.
2. Pain relief. Knots and tightness in the muscle usually cause pain. The pain is not necessarily limited to the muscle itself, but often radiates to other areas. A weak, tight muscle may force another muscle to work harder, resulting in pain in the latter muscle. While rolling out a sore muscle can itself be quite painful, the long-lasting relief that follows is worth it.
3. Improved range of motion and flexibility. A tight, knotted muscle is not be able to function as it should, resulting in the muscle’s range of motion being reduced. Loosening muscle adhesions will restore range of motion and flexibility.
4. Reduced injury risk and improved recovery. Applying deep pressure to a muscle increases blood flow to that area, which can significantly aid recovery from injury. Tight, knotted muscles are more likely to be torn or suffer strain. Tense, weak, and inadequate muscles can also cause injuries in other muscles by forcing those muscles to work too hard.
5. Stress relief. Mind and body are closely related. Tense, knotted muscles and the accompanying pain can greatly increase stress. An area that remains constantly sore and tight can seriously drain mental energy. Relaxing sore, tight muscles will engender feelings of calm and relaxation. Relieving stress can itself enhance sleep quality and increase mental clarity and focus.
Keep in mind that foam rolling is designed for soft tissue, not joints. It may cause joints to hyperextend and cause more pain. So don’t roll over knees, elbow, ankles, hips, and shins.
