Foam Rolling

Ready to (Foam) Roll

Almost every gym in America now has foam rollers, but not everyone knows what they’re used for or how to use them. We’ll briefly discuss the benefits of foam rolling, how to foam roll, and when to foam roll.

Benefit of Foam Rolling:

Foam rolling is a method of myofascial release which is a form of soft tissue therapy. It is similar to deep tissue massage, but generally not as deep (and not as painful).

To understand the benefits of foam rolling, it helps to think of your muscles like rubber bands (in fact, they have many similar properties). If you tie a knot in the middle of the rubber band it can’t stretch as far as if the knot weren’t there. Adhesions, scar tissue, and tightness caused

by trauma, inactivity, and even stress act as “knots” on your muscles; they prevent the muscle from elongating fully and/or properly and they can also cause pain. Foam rolling breaks up these “knots” and stimulates blood flow allowing the muscle to properly elongate. This provides many benefits including:

  • Injury prevention
  • Improved performance in the gym or in competition
  • Improved range of motion
  • Decreased pain
  • Stress and tension relief

How to foam Roll:

Foam rolling is pretty simple. You place the foam roller on the floor and then sit, lie, or situate yourself in some form on top of the roller so that you can apply pressure to a small area on your body – generally a muscle. You then roll back and forth over that area in small strokes – about 2-4 inches – for a few seconds, working your way up or down the muscle. If an area is particularly painful, you’ll want to spend a little more time foam rolling that area. As you progress, you can move to firmer foam rollers and/or implements that target a smaller area (like a tennis ball or baseball). Other effective myofascial release devices include The Stick and the Thera Cane.

The Thera Cane

 

When to Foam Roll:

Foam rolling can be performed during the warm up period before a workout to prepare the body for training. It can also be performed on off days, especially as part of a recovery session along with low intensity cardio, body weight exercises, mobility drills, and static stretching.

The next time you’re in the gym, grab a foam roller and give it a try. It’s gonna hurt a bit at first, but the benefits are well worth the effort.

About the Author

Recognized as one of the most complete non-toxic wellness clinics and alternative cancer treatment centers in the nation, Causenta offers an array of cutting edge technology, a state-of-the-art facility and personalized medical protocols not found anywhere else in the world.

There is no one-size-fits-all treatment. Instead of taking what we call the Band-Aid approach to your health and performance, we focus on discovering the ROOT CAUSE of what is holding you back.

For over 17 years, our highly experienced and trained doctors have combined traditional medicine and break-through therapies to provide patients the right treatment for even the rarest conditions.

  • Cancer patients undergoing chemotherapy somewhere else are reporting little to no side effects when they’re working alongside our oncologist.
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  • Radiation, chemotherapy and surgery are always the last resort to treating cancer at Causenta.