Foam rolling and benefits

Foam roller is a useful tool to use as part of your recovery plan. It uses the principle of deep compression to help roll out adhesions or knots that develop over time. Rolling out these knots that are caused by over activity or under activity, will help to restore original muscle length, which assists in functionality.

You can use the foam roller on major muscle groups such as hip flexors, quadriceps, hamstrings, calves, gluts, ITB, and lats.

Technique often involves rolling repetitively over the muscle group and pausing over the tight/ tender points for 10-20 seconds before continuing rolling. Only apply as much pressure as you can tolerate, and build up the amount of time you roll for. You may start rolling for one to two minutes over a muscle group and then increase to three to four minutes. The muscle adapts over time and the rolling becomes easier.

Benefits of rolling are similar to massage in that it helps nerves relax, loosens muscles, increases blood flow and helps your body recover.

You can roll anytime of the day and anywhere including in front of the TV. Tennis balls or lacrosse balls may be used as a substitute or in combination with rollers to isolate certain points in smaller muscle groups.