Regular exercise and a sound diet are key factors to a healthy lifestyle, but we often forget that taking time to recover is just as important. Self-myofascial release is a self-massage that can be done to release muscle tightness and trigger points (knots); one of the most common forms is foam rolling. It is an effective way to release muscle tightness, soreness, and inflammation. Regular foam rolling practice can increase an individual’s flexibility and suppleness, resulting in less soreness after a workout, quicker recovery of muscles, and improved posture.
Before beginning a rolling routine, here are several things to consider and remember:
- Type of Roller:
- Soft density and half rollers offer light penetration and stability, ideal for beginners.
- Harder/firm density and grid rollers offer a deeper massage, ideal for highly active individuals.
- Allow for adequate space and wear appropriate form-fitting clothes. Avoid loose clothing and jewelry.
- Drink water before and after rolling to rehydrate your muscles and joints properly.
- Avoid rolling over large joints (shoulders, hips, knees) and the lumbar spine. Avoid placing too much pressure on shoulders, elbows, and wrists.
- Roll in short segments for 10-90 seconds in a specific area. Breathe slowly as you roll.
- If the area you are rolling is too painful to apply direct pressure, shift and roll in the surrounding area and gradually move to loosen the entire area.
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