I was first exposed to this newly introduced concept of rolling on a piece of foam during my initial visit to Cornell University. When I first walked into the hockey locker room, I saw Sean Collins, now a member of the Washington Capitals Organization in the National Hockey League, roll effortlessly on this rounded piece of black foam.
I was later informed by Ed Kelly, the men’s ice hockey athletic trainer at Cornell University, that self-myofascial release was a technique used by athletes and therapists to release muscle pain or trigger points. Now, as a result of recent scientific information, new technology, and viable products, the foam roller has become an essential recovery device for people of all fitness levels.
At first, I was quite skeptical. To be completely honest, I just didn’t see the point. I thought that rolling on a piece of foam was a complete waste of time and would have no influence on my sports performance. This didn’t stop me from slowly introducing foam rolling into my routine over the next four years, but I never really understood the science behind it. It wasn’t until I really decided to invest in my short and long term health that I noticed the benefits of foam rolling.
“Foam rolling softens and lengthens muscles, and breaks up adhesions and scar tissue.”
-Joe Hashey, CSCC
Why foam roll?
First, we all accumulate tight muscles and trigger points, which are hyperirritable points in the fascia (fibrous tissue) that surrounds skeletal muscle. They can be caused by a number of factors, including exercise, mobility, flexibility, movement patterns, posture, nutrition, sleep, stress, hydration, and lifestyle routines.
Trigger points keep the muscle tight and weak by restricting range of motion. Additionally, foam rolling can be used to help release trigger points and increased adhesions (knots) on the body. I like to refer to foam rolling as a free massage that I can enjoy anywhere, anytime!
9 benefits of foam rolling
(1) Save money on massage therapy
(2) Increases muscle flexibility and mobility.
(3) Increases blood flow to muscles
(4) Prevent injuries
(5) Helps you recover faster
(6) Eliminate lactic acid to aid recovery
(7) Helps relieve muscle pain
(8) Releases trigger points, adhesions and knots.
(9) breaks up scar tissue
Foam Rolling Quick Tips
Before you invest in a foam roller and start enjoying all the benefits, I recommend reading a few quick tips below to learn the right and safe roller:
Please DO NOT be too pushy; Apply reasonable pressure.
A few passes on each of the major muscle groups should be enough.
Bail! Foam rolling can be very painful. So, slowly roll with a moderate amount of pressure (weight) on the foam roller (use your hands and legs for support).
Never roll directly over a joint or bone.
Focus on relaxing and taking a deep breath.
Be very careful when rolling the neck region. If necessary, consult with a medical professional as this area may require specialized attention.
On top of that, keep the smiles rolling! Pun intended.
