Foam exercise rollers are cylindrical pieces of dense foam used to relieve muscle tension and soreness. They are found at local gyms, personal training studios and home exercise areas. Foam exercise rollers are a cost-effective way to massage sore muscles. In addition to massage, they are used for balance training and self-myofascial release.
The Facts
Foam exercise rollers come in two standard sizes: 1 ft and 3 ft. They are cylindrical, but some are cut in half. They are made of very dense foam and are very light.
They can be purchased at a sporting goods store, a local general retailer and on the Internet.
Function
Foam exercise rollers can be used as massage aids or for balance training. For massage, just roll it over your muscles or have someone do it for you. For balance training, sit or lay on the foam roller while performing other exercises.
One of the most important uses of foam exercise rollers is for self-myofascial release. According to the National Academy of Sports Medicine (NASM), self-myofascial release is a stretching technique that focuses on the neural and fascial systems.
Fascia is fibrous connective tissue that surrounds muscle. Sometimes tight knots or adhesions form, which are known as trigger points. According to Sports Fitness Advisor, trigger points can be accompanied by inflammation and eventually turn into scar tissue. Therefore, the importance of self-myosfascial release cannot be understated. It should be included as a part of a daily stretching routine.
How to Perform Self-Myofascial Release
When using a foam exercise roller for self-myofascial release, roll on the foam until you find a tender, sore spot. You can roll your legs, back and arms.
NASM recommends keeping pressure on the sore area for 20 to 30 seconds. It can be repeated as necessary. It can be done before static stretching or before or after exercise.
Benefits
If used as part of a daily stretching routine, foam exercise rollers can help get rid of knots and sore areas of muscle tissue. This will allow proper body mechanics and a better level of health and fitness for all.
Warning
The use of foam rollers is contraindicated for people with osteoporosis.
Use with caution if you have diabetes, cancer or arthritis. Just use it as tolerated. You may need a less dense foam so it won't hurt as much.
According to NASM, self-myofascial release shouldn't be used on pregnant women with varicose veins and areas of swelling. It also shouldn't be used on the inside of the lower leg because it could cause premature uterine contractions.
References
- NASM Essentials of Personal Fitness Training; Michael A. Clark, Scott Lucett, Rodney J. Corn; 2008
- Sports Fitness Advisor
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