Foam rolling is, in my opinion, one of the BEST things you can do for your body. Not even kidding. It hurts so good. Foam rolling is "...a type of self or assisted massage that uses a device to manipulate the skin, myofascial, muscle, and tendons by direct compression" (Cheatham & Stull, 2018, p. 765). Think of it as the next best thing to getting a massage. Or as a way to iron out the wrinkles, with the wrinkles being scar tissue and knots or adhesions.
Why does all of this matter and how does it relate to your fitness? It's thought to increase hydration, break up knots, reduce viscosity, and decrease muscle soreness. These can lead to increased flexibility and mobility, aid in injury recovery and prevention, and increase the mind-body connection.
There are different types of foam rollers available. Dense, flat, deep-tissue, soft-tissue. If you are new to rolling or have a lot of scar tissue, I'd suggest starting with something a little less intense such as a soft-tissue roller. But you do not need to head out and buy a foam roller. A tennis ball works extremely well for rolling out everything from your feet to your upper back.
If you're unsure of which muscles you should be rolling, think about where you tend to hold tension or get muscle cramps and spasms. Before introducing foam rolling to a client, I take into account the results of postural assessments, past and present injuries, and health status. If you need more personalized guidance, let's schedule a call so that we get you closer to your goals.
Please note: foam rolling may not be appropriate for all populations.
One last note. If foam rolling for the purpose of injury recovery, it is important to understand how this is a continual process. I've gone through times of not rolling on a regular basis and paying for it later on.
Comentários