Introduction to foam rolling: self-massage 101
The first time I was exposed to this newly introduced concept of rolling on a piece of foam was during my initial visit to Cornell University. When I walked into the hockey locker room for the first time, I saw Sean Collins, now a member of the Washington Capitals Organization in the National Hockey League, roll effortlessly on this black, rounded piece of foam.
Later, Ed Kelly, the men’s ice hockey athletic trainer at Cornell University, informed me that self-myofascial release was a technique used by athletes and therapists to release muscle pain or trigger points. Now, as a result of recent scientific information, new technology, and viable products, the foam roller has become a must-have recovery device for people of all fitness levels.
At first, I was quite skeptical. To be completely honest, I just didn’t see the point. I thought that rolling on a piece of foam was a complete waste of time and would not have any influence on my sports performance. This didn’t stop me from slowly introducing foam rolling into my routine over the next four years, but I never really understood the science behind it. It wasn’t until I really decided to invest in my short-term and long-term health that I realized the benefits of foam rolling.
“Foam rolling softens and lengthens muscles, and breaks down adhesions and scar tissue.”
-Joe Hashey, CSCC
Why foam roll?
First of all, we all accumulate tight muscles and trigger points, which are hyperirritable points in the fascia (fibrous tissue) that surrounds skeletal muscle. They can be caused by various factors, including exercise, mobility, flexibility, movement patterns, posture, nutrition, sleep, stress, hydration, and lifestyle routines.
Trigger points keep the muscle tight and weak by restricting range of motion. Additionally, foam rolling can be used to help release trigger points and increased adhesions (knots) on the body. I like to refer to foam rolling as a free massage that I can enjoy anywhere, anytime!
9 benefits of foam rolling
(1) Save money on massage therapy
(2) Increases muscle flexibility and mobility.
(3) Increases blood flow to muscles
(4) Prevent injuries
(5) Helps you recover faster
(6) Eliminate lactic acid to aid recovery
(7) Helps relieve muscle pain
(8) Releases trigger points, adhesions and knots.
(9) break down scar tissue
Foam roller quick tips
Before you invest in a foam roller and start enjoying all the benefits, I recommend reading some quick tips below to learn about the right and safe roller:
Please DO NOT be too aggressive; Apply reasonable pressure.
A few passes over each of the major muscle groups should be enough.
Bail! Foam rolling can be very painful. Therefore, roll slowly with a moderate amount of pressure (weight) on the foam roller (use your hands and legs for support).
Never roll directly over a joint or bone.
Focus on relaxing and taking deep breaths.
Be very careful when rolling the neck region. If necessary, consult with a medical professional as this area may require specialized attention.
On top of that, keep the smiles rolling! Intentional pun.