Have you heard about foam rollers and wondered what they are? Today, Osteopath Nathan Switkowskishares what they are, how to use a foam roller, and why you should consider including foam rolling exercises in your home routine.
WHAT IS A FOAM ROLLER?
A foam roller is cylindrical in shape, typically either 90cm or 30 cm in length, and 15cm in width, and as the name suggests, made out of foam. They are used as an exercise device to combat muscle tightness and soreness in your body and can be a great addition to your at-home maintenance program.
HOW TO USE A FOAM ROLLER
The process of foam rolling involves you using your bodyweight to apply pressure from the soft tissues of your body onto the roller during a continuous motion. It is done on the floor, and can be utilised at the gym, at the office, or at home. Foam rollers are great to use in conjunction with dynamic and static stretching, as well as a spikey ball.
Check out Osteopath Nathan Switkowski demonstrating how to use a foam roller in the video below
WHAT ARE THE BENEFITS OF USING A FOAM ROLLER?
The benefits of foam rolling include decreasing muscle tightness, alleviating muscle soreness, reducing joint stress, and increasing joint flexibility (1). It is thought to be able to produce these effects by breaking up scar tissue, improving blood flow to the affected muscles, and reducing inflammation. Foam rolling can be used as a warm-up tool, as part of your recovery after activity, or in general everyday life. Similar to a deep tissue massage, using a foam roller over certain muscle groups may produce some mild discomfort or tenderness.
TYPES OF CONDITIONS THAT CAN BENEFIT FROM USING THE FOAM ROLLER
The foam roller can be used for a range of conditions, including:
- Muscle tightness (e.g. tight hamstrings)
- Sore muscles (e.g. sore gluteal muscles)
- Muscle trigger points (e.g. the ITB down the side of your legs)
- Joint stiffness (e.g. lack of movement through the hips)
WHERE TO USE A FOAM ROLLER ON YOUR BODY
Targeting the major muscle groups is the most effective and safe way to use a foam roller. These areas include:
- Quadriceps
- Hamstrings
- ITB
- Calves
- Gluteal muscles
- Lower back
- Upper back
HOW LONG SHOULD YOU USE A FOAM ROLLER FOR?
For foam rolling to be the most effective you should aim to roll each muscle group for a minimum of 30 seconds to 1 minute.
WHEN NOT TO USE A FOAM ROLLER?
- If you have an open wound
- If you have any severe muscle bruising
- If you have suffered an acute injury and have not yet been assessed by a health professional.
Want help with your foam rolling exercises? Our friendly Practitioners will be happy to show you how to use a foam roller along with a range of suitable exercises that you can do at home. Book online today to make an appointment.