Foam Rollers for Massaging Tight Muscles

Wednesday, April 22, 2009
I  think we all have had those tight muscles that just will not loosen up or have areas we have overworked that need extra help. Also, from experience, I can tell you that your flexibility  & your bodies ability to "stretch" definitely decreases with age. I used to be able to do all the crazy gymnastic stretches & more. I did not even have to be warmed up ... although I DO NOT recommend flexibility or stretching exercises WITHOUT being warmed up first!!! I digress! Anyway, now, I have to stretch for at least 15 minutes before I feel comfortable doing my splits & such. YES, I can still do the splits but man, it is much harder these days!
 
I know there are varying opinions about whether stretching is or is not good for you. Personally, I think it is very important & especially as you age & the muscles tighten up & your body just does not work the way it used to. I really feel that stretching/flexibility helps your health & ability to stay clear of injuries... BUT BE WARMED UP FIRST!
 
Have any of you heard or tried using  foam rollers to work your tight muscles. I am telling you that these are great tools for that! You can work thru tightness on your glutes, quads, IT band, back, calves, arms and more! My friend, Margaret, takes classes at her gym for this & they use tennis balls too! She gave me first hand experience on these techniques & how well they worked for her. I also know other workout buddies that use the foam roller & tell me how much better their tight muscles feel. I have wanted to use this for a long time & I finally broke down and I got my own foam roller since the ones at the gym are pretty darn GROSS! So far, so good! Love it!

This article, Foam Rollers for Myofascial Release and Massaging Tight Muscles, will lead you thru exercises for a number of the muscles. "The foam roller not only stretches muscles and tendons but it also breaks down soft tissue adhesions and scar tissue. By using your own body weight and a cylindrical foam roller you can perform a self-massage or myofascial release, break up trigger points, and soothe tight fascia while increasing blood flow and circulation to the soft tissues."
 
If you don't get enough stretching or with injuries, the fascia gets "stuck" resulting in sore muscles, pain (I have been there!) and reduced flexibility and range of motion. "Myofascial release has also been shown to relieve various muscle and joint pains such as IT band syndrome and shin splints as well as improving flexibility and range of motion. Foam rollers are inexpensive and with a bit of experimentation you can target just about any muscle group."

"Using a foam roller is simple, but working some areas may take a bit of practice and some body contortion. You start by finding a relatively open area with some floor space. Position your body with the area you want to work on top of the foam roller. Your body weight creates the pressure that massages and releases tight spots in the fascia. You control the pressure by applying more or less body weight on the foam roller and using your hands and feet to offset your weight as needed. It's helpful to try a variety of positions and see what works best for you."

Tips for Using a Foam Roller from the Article

  • Always check with your doctor before using a foam roller for myofascial release.
  • Perform foam roller sessions when your muscles are warm or after a workout.
  • Position the roller under the soft tissue area you want to release or loosen.
  • Gently roll your body weight back and forth across the roller while targeting the affected muscle.
  • Move slowly and work from the center of the body out toward your extremities.
  • If you find a particularly painful area (trigger point), hold that position until the area softens.
  • Focus on areas that are tight or have reduced range of motion.
  • Roll over each area a few times until you feel it relax. Expect some discomfort. It may feel very tender or bruised at first.
  • Stay on soft tissue and avoid rolling directly over bone or joints.
  • Keep your first few foam roller sessions short. About 15 minutes is all you need.
  • Rest a day between sessions when you start.
  • Drink plenty of water after a session, just as you would after a sports massage.
  • After a few weeks you can increase your session time and frequency if you choose.
  • Do not use a foam roller without your physician's approval if your have any heart or vascular illness or a chronic pain condition.
    •  
    This article is 8 pages but well worth the read. Half of the pages depict exercises you can do so don't get turned off by the 8 pages! Also, if you buy your own foam roller (you can find them for a decent price if you check around...mine was around $20) there is usually a pamphlet that shows you exercises to do as well.
     
    Also, not shown in this article, you can work your core & work on your stability exercises by lying on the roller length wise & then try to lift 1 leg at a time, then 1 leg and 1 arm on so on. The pamphlet enclosed with my roller also showed exercises like standing on the roller & trying to balance as well as squat!!! WOW. I have not tried that yet!
     
    Read the whole article at the link here:Foam Roller Exercises for Easing Tight Muscles

    A big thank you again to my friend Margaret for her advice on this!

    Have any of you used foam rollers? What did you think? What other ways do you help relieve tight muscles?

    Happy Earth Day! Check out these sites:

    Care2

    Ideal Bite

    Posted by truth2beingfit at 4/21/2009 3:01 PM
    Categories: uncategorized

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