Should you really be using a foam roller?
Yes, yes and of course you should be should a foam roller.
I will always include foam roller exercises in patient rehab programs since it is an inexpensive, low-tech tool they can use at home to treat themselves between visits. The care performed in my office is passive and the results will last only as long as the patient allows for it. If the patient goes back to doing the same movements (or lack thereof) without any home active care, the symptoms will come back!
Foam roller exercises can be considered joint mobilization and/or myofascial release. We all understand myo (aka muscle) but most are not as familiar with fascia. Fascia is connective tissue that covers every part of your body (muscles, organs and nerves). It essentially holds you together.
Through the wear and tear of exercise or repetitive overuse of that tissue, small tears can occur in the fascia. If those tears are not allowed to heal properly, adhesion can develop. If the connective tissue surrounding your muscle becomes restricted, you’ll notice your muscles will also become restricted in their movement.
Myofascial release describes what happens when you apply pressure to the affected areas to eliminate adhesions and release tension, ultimately improving movement and restoring the body back to its natural state.
5 Health Benefits of Foam Roller Exercises
- Improved flexibility and increased joint range of motion
- For years, stretching was the standard method to decrease muscle tightness and improve flexibility prior to either working out or performing a sport. Newer research, however, shows foam roller exercises before an activity can lead to an increase in flexibility.
- Better circulation
- Because blood carries oxygen throughout the body, good circulation becomes crucial to overall health. Myofascial release can help improve circulation by breaking up the tight areas where blood flow may become restricted.
- Stress reduction
- Foam roller exercises can help reduce stress post-workout.
- Reduce exercise-related soreness
- Whether you are an experienced athlete or a weekend warrior, you’ve probably experienced delayed onset muscle soreness (DOMS). DOMS is the pain and stiffness in your muscles that can typically set in anywhere from 24–48 hours after an intense workout and can make you walk like you are an extra on the Walking Dead.
- Research finds foam rolling can substantially reduce the chances of that soreness creeping in so that you don’t spend the week trust falling onto your toilet.
- Injury Prevention
- Treating an injury becomes much easier when you avoid it in the first place. Often times a consistent routine of proper stretching techniques combined with foam roller exercises can prevent many injuries associated with tightness and overuse.
Click here for the full article and more information about the benefits of foam rolling and specific exercises and set up your next appointment to learn more!
