It Hurts so Good!
Discover the secret of self-myofascial release.
Foam Rolling
I recently posted a blog in this space examining current research that studied the effectiveness of massage guns, otherwise known as percussion massagers. (Here is a link.) I soon realized that I should address the larger topic of self-myofascial massage and the simple predecessor of the massage gun, the foam roller.
As a NASM-Certified Personal Trainer, I have been taught to begin all exercise sessions with a warmup that begins with foam rolling. Why? Because it is a great way to help prevent muscle aches and pain, decrease immobility, and increase flexibility. NASM suggests that foam rolling should be done before static or dynamic stretching activities because it improves the tissue’s ability to lengthen during stretching activities that come next in the warmup sequence. I also use foam rolling as part of the cool-down.
According to NASM, foam rolling has been around for quite a while and attributes the rise in popularity of foam rolling as we know it today with the publishing of Dr. Micheal A. Clark’s Integrated Training for the New Millenium in 2000.
Still, over twenty years later, foam rolling is, in my opinion, the best-kept secret in the gym. In fact, that gym where I usually train clients does not even keep them on the floor. I bring my own in my bag along with other useful equipment not readily available to members, such as balance pads and bands. [See my blog about machines in gyms.]
Thus when I begin a session with a new client, pull out the foam roller, and say this is how we start I am usually met with a confused look. What is that?
So, what is foam rolling? To help my client understand foam rolling, I start with an explanation about myofascial release. Myofascial release is a stretching technique that involves applying gentle pressure on muscle knots leading to a release of muscular tension. Think about getting a deep tissue massage where the therapist searches for a “knot” and then works it out with gentle pressure usually resulting in great relief. Foam rolling is simply a self-myofascial release (SMR) technique an individual can perform on themself. Essentially, the foam roller is slowly rolled over a muscle or muscle group (about one inch per second) until is a sensitive spot is discovered. That spot is held for 30 seconds or more until the tension is released.
Working with a new client, I demonstrate a few of the more common foam rolling exercises - calves, hamstrings, quads. It usually doesn’t take long to get a positive reaction. “It hurts so good!” is a typical response. Followed by, “Where can I buy one of these?”
In the interest of keeping this post short and readable, I won’t go into Davis’s Law, autogenic inhibition, Golgi tendon organs and the other science that allows foam rolling to have such a positive effect. However, here is a link to download the NASM Guide to Foam Rolling. It explains the science and shows how to perform some of the top foam rolling exercises.
