To Foam Roll or not to Foam Roll, that 'tis the Question!

To many, the foam roller, posture ball, tiger tail or any other trigger point/myofascial tool represents a form of unrelenting torture. To others, it serves as a peaceful and relaxing way to pass the time. Whatever the reason, these tools can be very effective to help restore imbalances of the body, if used properly. Provided it’s not an injury, I believe in the former. This blog is not about listing the benefits but how to get the most out of these tools.

1) Knowing what to work on: If it’s not tight, move on. On a scale of 1-10, try to find an area that is between 6-8 in terms of discomfort. If the area is extremely sensitive, maybe try a less aggressive tool (but still work on 6 or higher). If it’s still sensitive (and it’s not an injury), my recommendation, “SUCK IT UP CUPCAKE!” But seriously, once you have found the dysfunction, work on it for 5-10 controlled diaphragmatic breaths. You are trying to improve the quality of the tissue, so it stands to reason that any change to the system might not be comfortable. If tissue quality is restricted it will effect movement and ultimately effect your training. The good news, with a little TLC it will get better.

2) Your body is a wonderland: Forgive me for the lame John Mayer reference (it was an awful song. And I apologize if I offended any John Mayer fans out there but he was just an awful artist). However, when it comes to self-myofascial work, feel free to explore the body. Our body is not two dimensional, so you can get into some nasty areas. Don’t fall in love with the same area. Sure you've worked on the popular areas like the back, quadriceps and IT Band but what about the Vastus Medialis and Lateralis (two of the four muscles making up the quadriceps) and biceps? My recommendation, don’t roll on any bone, the neck, abdominals and lower back but everything else is fair game!

3) Get in and get out: It’s like spending time with the in-laws, you don't want to be there any longer than you have to be there. You could spend all day finding tight areas (I am referring to rolling and not the tightness or pain the in-law visit is causing). Ultimately, the goal is to get the body primed for the different movements it will be performing that training day. So it makes sense to start your warm-up to loosen the body up and lubricate the joints. My recommendation, pick two areas to work on. If you spend more than 10 minutes, I’d recommend seeing a good massage therapist instead.

4) Movement inhibitions: I must admit, this becomes a gray area because when is something just tightness and when is something injured. But since most people have sedentary jobs, movement is an afterthought. The pain or discomfort you experience when you exercise, is nothing more than extreme muscle tightness. Don’t you think sitting at your computer for 8 hours with very little movement had some consequences? Imagine trying to take that same stiff and cranky body to the gym and performing back squats, (which requires the full body's cooperation to perform) do you think the hips, knees or back might revolt against the movement and weight load? My recommendation, ask a fitness professional you trust to show you some areas to roll. If it feels better, cautiously continue with the exercise program.

5) Picking the right tool: I am generalizing but usually the smaller the tool, the deeper it digs into a specific area. A foam roller is sometimes too bulky to use on a targeted area like the chest or biceps, so I suggest using a dense ball like a posture or small medicine ball.

6) Injuries: If your daily morning ritual isn’t to grab a cup of coffee to wake up but instead reach for a foam roller because you can’t move without rolling, “Houston, we have a problem!” Remember, as helpful as these tools can be, they are not duct tape. Once there is an injury or a movement dysfunction, no matter how much rolling you do, it will not fix the problem. My recommendation, if the discomfort or pain lasts more than a few days, get it checked out by a medical professional.  

Nothing will replace the skillful hands of a good massage therapist. But maybe you don’t have the time or money to schedule an appointment. You only get one body so I recommend treating it better and helping it with a little “body maintenance” of myofasicial work. Understand what these tools are and what they are not and I believe you are off to a great start to your training session. Best of luck in your training!