Tarryn Lucas Health & Fitness Blog: My love/hate relationship with my foam roller!

Like anyone who is involved in a lot of training, I enjoy the relationship with my foam roller, but too be honest at the moment it is holding the door open and I need to use it more!

But there’s much more to using a foam roller than swearing and pain – recent research has started to show great benefits in improving flexibility. The work of McDonald et al (2012) say that they found that performing Self Myofascial Release with a foam roller on the quadriceps muscles improved range of movement without impairing muscular performance.

What does using a foam roller actually do?

Well... The Muscles are surrounded by a soft tissue known as fascia. It is thought that this tissue can influence flexibility and joint range of movement. Research suggests that using a foam roller is a form of “Self Myofascial Release” and that it makes the fascia more flexible and breaks down scar tissue and adhesions.

Which one do I buy one and which one do I buy?

Most local sport stores or physiotherapists keep these in stock and will recommend what is best for you. Foam rollers can be hollow or solid depending on the amount of pressure you want. There are plenty of designs out there including The Grid, which is the foam roller with a grid pattern throughout it aims to get deeper into the muscles, however these can cost more. Foam rollers rrp between 39.95-120.00.

How do I use it?

found these little tips on a Physiotherapy website so I thought I had better share. Anyone who has used a roller before will completely understand step 5.

1.Place as much of your body mass as possible on the foam roller (within pain limits).

2.Begin at the proximal part of the muscle (the part closest to the body) and roll down the length of the muscle using short kneading like motions.

3.One you’ve covered the length of the muscle quickly return to the start position moving the roller in once fluid motion.

4.Roll the length of the muscle 3-4 times within each 1 minute session.

5.Swearing is optional.

In telling you these steps; if you find a way that works for you . Use it!

Last but not least, as little as 2 minutes of using the foam roller can increase range of movement and increase flexibility as well as assist with some injuries.

Thanks for reading- best be off to use my roller instead of using it as a door stop! X