FOAM ROLLING
With repetitive use and the demands of daily living/sport muscles can get tired and
distressed, developing tight bands and trigger points in them. Stretching may provide
some of the relief that is needed for these over worked muscles to recover but the extra
release that ‘foam rolling’ provides can help massage out the tight chinks in a muscle.
‘Foam rolling’ is a like a self massage technique that the patient/athlete can apply
themselves. Like a mobile massage therapist! It is a cylindrical shaped foam roll that can
be used to massage over tight areas in a muscle or can be used as an acupressure over any
tight trigger points. The ‘foam roller’ can be used to apply, long sweeping strokes to tight
bands in many long muscle groups such as calves, adductors and quadriceps and small
directed force to areas like the TFL, hip rotators and gluteus medius where specific
trigger points may present.
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By using your own body weight and a Foam Roller, you can perform a self-massage or
Myofascial release. By applying gentle, sustained pressure on the soft tissues, Myofascial
release results in softening and lengthening of the fascia. Myofascial release has been
shown to relieve various muscle and joint pains such as IT band syndrome, anterior knee
pain and shin splints as well as improving flexibility and range of motion.
Patients/Athletes are instructed to use the roller to search for tender areas or trigger points
and to roll these areas to decrease density and over-activity. The major areas that respond
well to the foam roller are: Gluteus max and hip rotators- the athlete, client or patient sits
on the roller with a slight tilt and moves from the iliac crest to the hip joint to address the
gluteus max. To address the hip rotators the affected leg is crossed to place the hip rotator
group on stretch. As a general rule of thumb, ten slow rolls are done in each position
although there are no hard and fast rules for ‘foam rolling’. Often athletes or clients are
encouraged to simply roll until the pain disappears or find the tight trigger area and keep
sustained pressure on the point for 30-60 seconds until the area relaxes.
The equipment that is used for foam rolling usually consists of a foam cylinder of various
sizes; commonly 12 inches long, 6 inches in diameter. You can make your own by
wrapping a rolling pin in bubble wrap or using a golf ball for specific trigger points.
Please note that if you suspect an acute tear in your muscle please DO NOT FOAM
ROLL OVER THE INJURED AREA AND ALWAYS AVOID ROLLING OVER
BONE/SUPERFICIAL NERVE TISSUE.
You should always seek the advice of a Chartered Physiotherapist in this case or contact
Beacon Physiotherapy on 01 2936692 for any other queries.
1. Gluts Release
2. Iliotibial Band Release
3. Calf Release