Foam Rollers are an inexpensive and easy way to treat localised trigger points in affected muscles. Trigger points are effectively knots/nodules within muscle fibres that may be caused by acute or chronic muscle overload, activation by other trigger points, direct trauma to the region, and stress. The roller applies a deep tissue massage to the area to aid the trigger point release and this massage is essential to allow the muscle to recover correctly. Stretching without deep tissue massage will just cause the knot to get tighter!! A good analogy is, if you tie a knot in a rubber band, and you then pull both ends of the rubber band, the knot will become tighter…..the same statement is correct with knots in your muscles.
How Long should i use it for?
In general, research indicates that you should use the roller as a massage treatment of 2 x 1 min massage sessions with a 30 second period. This should be applied to each muscle area that you wish to massage. If you feel as though you have found a trigger point you can focus over this area for a maximum of 30 seconds and continue.
Are there areas i should not massage?
It is advised to not use the foam roller over the lumbar spine (lower back) and cervical spine (neck) as well as across the joints. Try to ensure that you are massaging the muscle area and the muscle area only!
PLEASE ALWAYS FOLLOW GUIDELINES PROVIDED WITH YOUR FOAM ROLLER AS RESEARCH IN THIS AREA IS BEING CONSTANTLY UPDATED AND GUIDELINES MAY DIFFER FROM ONE MANUFACTURER TO ANOTHER. Thank you
No Pain no Gain?
Using a foam roller correctly can be quite painful, particularly if going over a trigger point! However it should NOT leave you bruised or cause any swelling or lasting pain once ceased. If you are unsure or are not getting the results you require, it would be best to consult your Physiotherapist for advice or for hands on treatment.
I will be providing links to videos of how to treat the most common areas with a foam roller so to keep posted on this and other updates over the upcoming months please check regularly on the website or like us on Facebook. Many Thanks Brett