The dos and don'ts of foam rolling
Foam rolling is slightly controversial with some saying it’s a great way to relieve sore muscles and others claiming that if it is done badly it can cause more damage than good to the body.
Foam rolling is a simple form of self-massage or myofascial release technique which may help relieve muscle tightness, soreness and inflammation. It may also help increase your joint range of motion, be an effective tool to add to your warm-up or cool down routines and may help to reduce injury and speed up recovery.
Most rollers are roughly six inches in diameter and lengths vary from 12 to 36 inches.
Dos and Don’ts of Foam Rolling
Do research different foam rollers before deciding which one is best for you. There are different lengths and diameters available; there are even half rollers that lay flat on the floor for improved balance. If you’re rolling your upper back and shoulders, a longer roller ensures you won’t fall off the ends. For single-arm and single-leg rolling, a shorter roller should suffice.
Do check the density as it varies; softer rollers are perfect for beginners, though their lifespan isn’t as long as the denser alternatives.
Do expect a little bit of pain - its normal for foam rolling to be a bit uncomfortable – which is normal when you’re applying firm pressure directly to a tight or sore muscle but it should be a “good hurt,” or a “sweet pain”, never unbearable or sharp pain, just a little bit uncomfortable. If you’re struggling to roll an area because it is too painful, try rolling the surrounding area first.
Do roll slowly – speed isn’t everything!
Do roll over each trigger point 5-10 times spending no more than 20 seconds on each spot.
Do drink water after foam rolling as the rolling will release toxins from the muscles – like a massage does.
Do wait 24-48 hours between each rolling session.
Don’t roll to the point of excessive soreness – it’s not an exercise in pain tolerance!
Do not foam roll directly onto a joint or bone.
Don’t roll your neck and seek professional advice if you have neck pain.
Don’t roll your lower back as this may cause the spine to contract in an effort to protect the spine.
ITBs are not meant to be rolled. Don’t waste your time. The tissue’s purpose in life is to maintain tension.
Alternatively why not try a sports massage?
Foam rolling will never achieve as much as a good sports massage as it is hard to target specific areas or work around specific areas which your therapist can. It is also a very basic form of massage whereas your therapist will not only work the soft tissue using different massage techniques but may also include some specific stretching, medical acupuncture and osteopathic articulation.
Sarah Sellick
Sarah holds ITEC Level 5 rating (the highest Sports Massage qualification) and has studied Advanced Reflexology (ART), Spinal Reflexology and Medical Acupuncture. Sarah has run Ridgehouse Practice for 12 years and also treats patients here at Stockbridge Osteopathic Practice on Monday afternoons and Thursdays.