Just Roll With It

I often go through phases of neglecting foam rolling as a part of my routine, and boy do I notice the difference when I don’t include it for a while. Getting back on the foam roller after a period away reminds me just how important it is to me. After even just one session of self-myofascial release, all my tight spots and niggling aches and pains seem just that little bit softer, my overall mobility increases, and daily activities feel measurably easier.

I first began using the foam roller as a means to alleviate the tightness and pain that I was feeling from an MCL tear that I did not undergo physio for at the time.

I ignored the injury, innocently believing that it would heal itself with re

st and time.

Years later I was still enduring the tension that had built up in the surrounding area causing me a plethora of issues and imbalances in my strength and mobility.

Foam rolling undoubtedly helped me work through many of these issues, and for a while, I did not complete a single workout or activity without a brief bout of myofascial work beforehand. Although I admit I have not been as vigilant with it recently, it is still vitally important to me and I see the benefits recur as soon as I begin again.

Incorporating foam rolling or self-massage in any way can be incredibly useful, either when rehabbing from an injury, restarting an exercise program after a lengthy break, beginning exercise for the first time ever, or after heavy and intense sessions that will more than likely have your muscles crying out for a little TLC.

Our bodies are covered in connective tissue called fascia which lies underneath our skin. Formed in large sheets or bands, primarily made up of collagen, it surrounds our organs and attaches to our muscles, stabilizing and supporting movement patterns.

With both overuse and underuse, fascia can become tight, restricted and may form tender knots around the muscles. This can limit mobility and cause seemingly unrelated pain in other areas throughout the body, which is called ‘referred pain’.

There are many benefits linked to self-myofascial release and there are multiple ways to incorporate them into your routine. Studies have shown that foam rolling post-workout can help decrease delayed onset muscle soreness, the pain you feel in your muscle

s after a strenuous workout, by causing vasodilation and reducing inflammation.

Other research claims that foam rolling before your workout can enhance your ability to perform physical exercises by increasing blood flow to the working muscles.

Indulging in a longer and more thorough foam rolling session on recovery days can help with mobility and range of motion, alleviating tight knots that have developed across the body.

Following your routine with a stretching session is ideal as the rolling

has assisted in loosening the constricted muscles and enables us to efficiently lengthen the muscle, working towards long-term flexibility.

There is a myriad of shapes and sizes of foam rollers to choose from, many of them offering different densities of pressure. Choose whichever is most comfortable for you to consistently use, if your roller is causing you major pain and discomfort, opt for a softer roller to start out with. You may find you want to apply more pressure as you get used to the feeling and your knots become less intense.

Using your roller for the first time may seem a little intense

and painful, but over time this will get easier. Try applying less pressure to tender areas to start out and try focusing on those spots for at least ten seconds, holding the roller in place over the knot or rolling gently over it, and breathing deeply into it. As you progress you can apply pressure for longer durations and you should feel the intensity subside the longer you hold it. When using foam rolling as a warm-up, try rolling each area of your body gently for around 30 seconds.