Here at SquareOne the foam roller is a popular and common tool used by most of us to assist our patients to release tight areas of the body. Also commonly known as “the log of death” in my Pilates classes the foam roller has continued to gain popularity over the past 5 years or so. It is often bitter sweet in my Pilates classes when I get the foam rollers out, everyone feigns disinterest but I can often see a glint in their eyes that they know they will feel so much better after using it – they all secretly love it! (correct me if I’m wrong guys!).
The foam roller is particularly useful in aiding the release of the ITB (tight band down the outside of the leg) which is a very fibrous band (common culprit for problems such as patella femoral pain, runners knee, ITB friction syndrome) and the thoracic spine which is often held in flexed postures over long periods due to our increasing sedentary lifestyle. In addition to these it can be used for numerous balance, core stability and strengthening exercises.
To access a copy of Holly’s Top 5 Foam Roller Exercises click here
To read more on what foam rolling is and what fascia is all about click through to the full article at the bottom.
Foam rollers are available for sale in both our clinics. Ask our lovely reception team or speak to your Physio or Massage therapist about how using a foam roller could help you.
What is foam rolling?
Foam rolling is a common form of self- myofascial release, making it an ideal addition to treatment in the clinic. It can be used to treat a tight area specifically or prior to a workout with a view to improving flexibility and reducing tone or after a workout with a view to reducing muscle soreness and promoting quicker recovery. Many clients use their foam rollers daily as part of their maintenance routine. Often to begin with, releasing tight areas with a foam roller may be painful, indicating that, yes, the area is probably tight, and yes you should be doing this!! With continued use pain lessens along with the tissue tightness.
What is fascia?
In broad terms fascia is connective tissue that wraps around all of our muscles and is heavily interconnected with muscular function. It is also a continuous sheet all around the body, which means that if it is altered or shortened in one area, that could potentially have a knock-on effect in other areas of the body. However, as always, the devil is in the details and the extent to which such knock-on effects can and do occur is difficult to determine.
Unlike muscle it is not very flexible so can be difficult to stretch with regular static stretching, hence myofascial releases (massage) and the use of tools such as the foam roller are extremely helpful.
