By Trent Salo, ACSM-HFS

 

Have you ever wondered what those goofy looking cylindrical pieces of foam are lying around in the Body Shop? Would you believe me if I told you they could provide the same results as a sports massage?   

 

We've all had those days. You know, the days where our muscles are so sore from the previous workout that every time we stand, we grimace in pain. I'm here to let you know that by using these goofy looking "foam rollers," your muscles can feel better in just 10 minutes a day! Continue reading this article and you'll be equipped with the knowledge to power through your next workout, despite your muscles being tight!

 

First, the science behind using a foam roller. Self-myofascial release (SMR) is a technique that breaks down adhesions and scar tissue in fascia. Fascia is a three-dimensional fibrous matrix that interconnects throughout all cells of the body. Fascia surrounds bones, muscles, and joints, which give our body structural integrity and strength. SMR on a foam roller is possible thanks to a principle known as autogenic inhibition. Autogenic inhibition is a protective mechanism in our body that causes a muscle to relax if it is placed under great tension when contracting. By using a foam roller, the perception of a contraction is perceived by the muscle, which can ultimately cause it to relax.

 

Basically, perform a foam rolling session on muscles that are tight, prior to beginning a workout. The pressure placed on the muscles by the roller will help to release the tension in the muscle; essentially lengthening it and breaking down the build up of scar tissue.

 

How exactly do I perform a foam rolling session? Use your body weight to sandwich the foam roller between the floor and the soft tissue in your muscle that is to be released. Roll at a slow pace and actually bear down for 15-20 seconds on any spot you find to be tender. Need more pressure? Add more body weight! You can use your arms and legs to balance while rolling back and forth.

 

Here are some tips for your next foam rolling session:

• I've found it's best to roll before a workout, but after my muscles are warmed up. Try walking on the treadmill or using the elliptical for 5 minutes prior to rolling.
• Focus on the areas that are tight and have reduced range of motion. Common spots include: hamstrings, hip flexors, IT band (side of leg), and glutes.
• Roll over an area a few times until you feel it relax. You will feel some discomfort initially as these spots might be very tender and bruised.
• Avoid rolling over bones or joints. Stick to the soft tissue on muscle.
• Ease into foam rolling! Keep your first few sessions to 5 minutes.
• After a few weeks, you can increase your frequency and duration of foam rolling.

 Believe me -- your muscles will thank you after a session of foam rolling! Enjoy!