Foam Rolling Myofascial Release and Why You Need It
What is Foam Rolling Myofascial Release? It’s using rehabilitative techniques to release tension, alleviate pain, rehabilitate injuries, help improve static/dynamic balance, core stability, posture, strength, and flexibility. This is done by applying pressure to specific spots on your body where you assist in returning your muscles to as normal function as possible.
As an ISFTA Foam Roller Specialist, I can incorporate foam rolling into your personal training program (general fitness, proper posture or sports specific for soccer, hiking, rowing/kayaking, skiing/boarding for downhill or cross-country, swimming, tennis/racquetball, softball, basketball, boxing/mixed martial arts, cycling, golf, running/jogging, etc).
Trigger points are knows as knots that form in muscles, and you’ll know you have them because they will refer pain. Pain referral can be described as the pain felt when pressure is applied to an area of the body, but the pain is radiated or felt in another. An example of a trigger point is felt while foam rolling your iliotibial (IT) band, as it can cause pain to radiate down your leg to the ankle and up to your hip.
You’ll most likely experience some discomfort or pain when foam rolling and working on your sore muscles. Try to think of it like the pain you get when you’re stretching. It should be uncomfortable, yet not unbearable. The key to pain management with foam rolling is to modify the pressure you apply of your own body weight on the sore muscle.
When Should You Foam Roll?
Foam rolling can be done daily for around 10 minutes and at any time. The two most common times to foam roll are right before you exercise to increase mobility and blood flow, and right after you exercise to help loosen up the knots and push out the toxins from the muscles.
Everyone can and should foam roll. The following is a list of population groups that would benefit the most from foam rolling: those over the age of 50, people who exercise regularly, those that are sedentary or sit at a desk all day, and athletes looking to improve their physical performance.
When you’ve done the foam rolling technique consistently over time, your muscles will feel better, you’ll gain flexibility, and balance. They can return to normal muscle function, which means they’re healthy, elastic, and ready to perform what you want them to do.
If you need help with your exercise routine and want to learn how to use a foam roller with your personal training sessions, then go to the services tab and click on Mobile Personal Training above.