Foam Roller

I often get asked what the 'sausage things' are in the gym and what they are for. The item in question is a foam roller. A foam roller is quite simply a foam roll which can come in different sizes and be made from a variety of materials. The most basic foam rollers are lightweight and made of durable composition to maintain their shape. There are now numerous advances of the simple foam roller which vary in texture, shape, size and length. However they are all designed for self myofascial release.

Self Myofascial release

Myofascial release is the release of fascia and muscle thus self myofascial release is releasing fascia and muscle by using a tool or your own hands. It makes sense that for our bodies to work most efficiently it needs to be kept in the the best condition possible. This is not only true for athletes who try to push their bodies to their limits it is also true for the rest of us. A muscle imbalance or areas of tight fascia can lead to niggling injuries, aches and pains or eventually chronic injury and this will effect the bodies ability to function day to day. Therefore if you are a busy mother or professional working in a high pressure environment it is just as important to keep your body functioning and it is worth putting a little time each week into self myofascial release. In the long term this could be the difference between you having a long term injury or being pain and symptom free.

How to use a foam roller

Foam rollers are a versatile tool that you can use whenever you have a spare 10 minutes. There are a few key points when using a foam roller, these are

1. Do not roll over acute injuries - seek medical advise first
2. Do not roll over boney areas or superficial nerve tissue
3. Try to apply more pressure when rolling towards your heart
4. If you are have any medical conditions which means you are unable to have massage treatment you should not use a foam roller
5. If you have any doubts about whether you can use a foam roller seek medical advice first

Foam roller exercises

Here are a few basic foam roller exercises to get you started.

Calf

Tibialis Anterior

Hamstrings

ITB

Quadriceps

For more information about other foam roller techniques feel free to contact me below or on twitter at @pos_movement

Photos published with the permission of Tela Performance - see their website at www.tela-performance.co.uk  or follow them on twitter @TelaPerformance for more information on the foam roller seen in the photos and similar products.