What Is Foam Rolling & How Does It Help?

By now, most people know what foam rolling is, but for those who aren't familiar, I'll do my best to explain it.

Foam rolling is a self-myofascial release (SMR) technique employed by athletes and individuals seeking pain relief and enhanced performance. Its goal is to inhibit overactive muscles. This stretching method leverages the concept of autogenic inhibition to enhance soft tissue extensibility. It is termed “autogenic” because the contracting agonist is inhibited by its own receptors. Reducing soft-tissue tension alleviates pain, restores normal muscle length-tension relationships, and enhances function.

I make it a point to foam roll at least every other day, dedicating about 20 minutes per session to cover nearly my entire body, with special attention to painful areas. Personally, I focus on using the foam roller on my quads, hip rotators, and upper back. Occasionally, I indulge in a sports-specific massage, but often find that a thorough foam rolling session can be just as effective, and it's far more economical! A standard foam roller typically costs around $40, though I suggest investing in a high-quality one that will last. There are plenty of inexpensive options available. My preferred choice is THE GRID from tptherapy.com, which comes in both a half-size and a long size. For frequent travelers, I recommend the smaller version to easily fit in your suitcase.

This method can be effective for various muscles, such as the gastrocnemius, latissimus dorsi, piriformis, adductors, quadriceps, hamstrings, hip flexors, and the thoracic spine (trapezius and rhomboids), as well as the TFL. It involves rolling the foam roller beneath each muscle group until a sensitive spot is found, then applying pressure on that spot for 10-40 seconds. Essentially, you are utilizing your body weight.

I suggest foam rolling prior to stretching. I liken it to a knot in a rope; you must untie the knot before stretching the rope. Foam rolling works similarly by eliminating muscle adhesions (knots) in your muscles.

I advise most of my patients to use foam rollers. They tend to recover more quickly when I include foam rolling exercises in their routine. Many gyms now have foam rollers available, and there are various places where you can buy them. If you prefer to test items before buying, I suggest visiting a sporting goods store. For those who like to shop online, I recommend these websites for purchasing foam rollers.

http://www.amazon.com(many different kinds of foam rollers)

http://www.tptherapy.com( I really like THE GRID)

If you aren’t sure how to use a foam roller, you need to watch some videos online. I have a favorite website that does a great job at showing you how to foam roll. Below is the link.

http://www.bodyspex.com/Exercises.aspx

If you have any particular questions or concerns, don't hesitate to reach out to me, and I'll do my utmost to address them.