The therapeutic roller — commonly known as a foam roller — is a self-massage tool that you can use to break up muscle and tissue adhesions that cause pain and stiffness. Stretching exercises can maintain the tissue elasticity and decreased sensitivity that you gained with therapeutic rolling. The National Academy of Sports Medicine recommends that you use both methods before and after your workout, depending on how much mobility and stiffness you have.
Self-myofascial Release
Self-myofascial release is a self-massage technique used to remove tissue adhesions that causes stiffness, sensitivity and pain. By applying gentle pressure and rolling on a foam roller, the tissues become more elastic and less sensitive to touch. Roll along the muscles until the pain subsides. When you roll upon a muscle group, roll along the same direction as the fibers. Take deep breaths as you hold the tender spot to promote more relaxation. Holding your breath will only make the tissues tighter and more painful.
Types of Stretching
Static stretching involves holding a stretch of a muscle group for a period of time, which is usually between 20 and 30 seconds. This reduces the amount of neural stimulation to the muscle, promoting relaxation and separating the contractile proteins in the muscle fibers that shorten them, says physical therapist Chris Frederick, co-author of "Stretch to Win." You should perform static stretching after a workout as part of your cooldown.
Dynamic stretching involves moving your joints within their full range of motion repetitively. This not only stimulates neural activation, but also increases tissue elasticity, and prepares your mind and body for the upcoming workout. You should perform dynamic stretching before your workout.
Sample Workout
The National Academy of Sports Medicine recommends that you perform stretching exercises after rolling on a foam roller. This further improves tissue mobility and elasticity before performing dynamic stretching, and enhances relaxation before performing static stretching. For example, roll on your thighs on top of the foam roller until most or all of the tenderness subsides. Then stand up and stretch your thighs by holding the stretch for 20 to 30 seconds. You can use this method for all body parts.
Warning
Do not use therapeutic rolling techniques if you have skin cancer or skin disorders, healing or open wound, osteoporosis, fractured bones, or spine diseases or disorders. Do not use this method if you have a high sensitivity to pain.
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Stretch to Win"; Ann Frederick, Chris Frederick; 2006
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