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4 Simple Steps to using a Foam Roller

  • By Joaquina Cante
sports medicine in boulder, co

Foam rolling has become a very popular modality for physical self-care in the fitness world.  Whenever I go to the gym, I see multiple people rolling out in the corner regardless of the time of day.  I usually watch for a few seconds before I move on to my workout.  I see some people foam rolling properly, but I also see many who do not.  This guide is to help beginners gain their bearings and to help experienced rollers deepen their practice.

I am an Acupuncturist and a personal trainer.  Foam rolling is an important tool that I give my clients to help them on their path to recovery when they are not in my office.  Today I will share the tips I have learned over the years.

Foam rolling 101: 

#1

Less is more.  Often times a first-time user of foam rolling will try to undo years of tightness in one session.  This creates far too much strain on the muscles and fascia and can create an inflammatory response.  Start light and apply pressure to areas of soreness for a short amount of time, 30 seconds at the most. Use light pressure, making sure that you are bracing your body against the floor so that a limited amount of body weight is pressed into the foam roller.  As you become more practiced with a foam roller you can gradually increase that pressure.

#2

When foam rolling a feeling of mild to moderate discomfort is normal, however do not roll over joints or bones.  Essentially what the foam roller accomplishes is the breaking down of muscle adhesions and knots.  The pressure from the roller helps to separate these areas of bound muscle and fascia. This allows the gliding surfaces of your muscles to function properly and move freely.  This is not a comfortable process, but it should not be painful either.  If it is painful, it is important to reduce pressure or move the roller slightly away from that particular area and release around it first.  Avoid joints and bones because the roller applies too much pressure to these structures.  Joints are not intended to have this type of pressure applied to them, and although bones are strong, the direction of force the roller applies to them can create unnatural and unhealthy pressures.

#3

Do not foam roll your lower back.  It creates too much pressure in this region and will increase tightness.  For the lower back, use a lacrosse ball or tennis ball so that the back has less force being applied to it.

#4

When in doubt ask for help.  As with any physical training or bodywork, if you are unsure of what you are doing, ask a professional for some guidance.  It takes only a few minutes to clarify any uncertainties, but it can take days or weeks to heal an injury caused by improperly executing a technique.

Come into Hummingbird Wellness in Boulder, CO., for sports medicine acupuncture, injury recovery, and Prolo Therapy.

                                                                                                                       

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