Have you ever walked into a gym or health club and seen people rolling around on a cylindrical piece of foam? This is a self-massage technique called foam rolling. Foam rolling is a relatively new technique that some swear by, and others believe is a waste of time.
Foam rollers are used before a workout to stimulate blood flow and prepare the body for movement, or post-workout to promote recovery. Foam rolling involves applying pressure to muscle and connective tissue to help relieve pain, relax muscles, and restore mobility.
It is done by lying on the ground with the foam roller placed between the body and the ground. The key is to roll slowly, using your body weight to apply pressure. When you find a trigger spot, roll back and forth gently until you feel it release. You should feel a little discomfort, but not pain. The recommendation is to spend 30 seconds to a minute on each area with steady pressure.They are proven to reduce muscle soreness and increase flexibility, and some believe they can help improve athletic performance. While recent studies support that it is an effective method to improve flexibility and reduce DOMS (delayed onset muscle soreness), more research is needed to support any claim that it improves athletic performance.
One area of the body that can benefit from foam rolling, particularly for runners, is the iliotibial band (IT band). The IT band runs up the outside of the leg from just below the knee joint to the top of the hip. To massage a tight IT band, lay on your side with the foam roller under your bottom hip. Cross the other leg over and rest the foot on the floor with the knee bent. Using your forearm, roll along the outer thigh from the hip to just above the knee. Repeat on the other side.
IT band syndrome is a common injury in runners and foam rolling could aid in preventing it. If you are already injured, it is best to consult with a physcian so as not to worsen the condition.
Because of foam rolling’s increasing popularity, you can find rollers available at most fitness centers, in some group fitness or yoga classes and in personal training sessions.
Angela Fulgieri is a Wellness Experience Director for the Tampa Metropolitan YMCA. Write her at observerfitness@ gmail.com.