After a long day at work spent sitting or standing can create tight and congested muscles. Long term tightness can lead to discomfort, pain, bio mechanical limitations. In less than 10 minutes you can release this tightness and discomfort in the back, legs, hips, knees and shoulders.
How The Foam Roller Works
Basically when you roll the body part in question, you are stretching the connective tissue / fascia releasing adhesions. You are lengthening muscles and increasing circulation to those muscles.
Precautions For Using The Foam Roller
If you have never used the foam roller, are on blood thinner medication, find it hard to get up from the floor then check with your primary care doctor, your chiropractor or personal trainer before using this piece of equipment.
An alternative to the foam roller is the massage stick. The massage stick is used standing up and is best for the legs, thighs, , feet, forearms. When using the massage stick try rolling an area for 30 to 90 seconds using alternating light and moderate pressure. Conditions such as plantar fascitis, carpal tunnel, tennis elbow, shin splints, ITB Band Syndrome, knee pain.
Tips For Using The Foam Roller
- Place the tissue for rolling on the roller, control pressure by partially lifting off the roller the entire time you roll the muscles.
- Never roll over boney parts, only roll the soft tissue.
- Start by rolling and area for 30-45 seconds, then move on to another body part.
- After rolling for a 5 minute session, rest a day in between sessions. After one week try to increase rolling time to 8-10 minutes. Build up to 10-15 minute sessions 3-4 days per week.
- If you feel bruising, pain, more stiffness then STOP! You may be using too much pressure or putting too much strain on the underlying tissue. Check with your primary care doctor or chiropractor first, before continuing.
Conditions Helped By Foam Rolling
ITB Band Syndrome, shin Splints, Sciatica, and low back pain have all benefited from foam rolling. If you have low back pain, leg pain, shoulder pain please check with your primary care doctor or chiropractor before starting a routine. Routines usually start on the side legs first, working towards the back of the legs to the front, then to the low back / mid back.
HERE IS AN EXAMPLE OF AN INTERMEDIATE ROUTINE FROM MICROSOFT HEALTH.
I recommend foam roller stretching to all my patients, whether an athlete, golfer, office worker, cycler of all ages. Before starting this exercise please check with your doctor first.