Alison’s Fitness & Wellness Corner – Roll It Out!
Roll It Out- The Foam Roller
All fitness gurus and research fanatics support the foam roller. Here’s why.
Foam rolling is the tooth flossing of fitness – the homework you know you ought to do yet sometimes…. most times, skip. However, foam rolling increases muscular flexibility and range of motion, accelerates recovery, and reduces the delayed onset of muscle soreness.
Even though we know we should roll regularly and why, exactly how does foam rolling work, is not 100% clear, but it all comes down to the fascia (a thin casing of connective tissue that surrounds and holds every organ, vessel, bone, nerve fibre and muscle in place). Fascia has nerves that make it almost as sensitive as skin.
Fascia may be just as important as the muscle itself because it can transmit mechanical stress from one area to another, is jam-packed with sensory nerve endings, and could play a role in muscle tissue regeneration.
There are two leading theories on how foam rolling works to treat fascia, improve movement and decrease pain.
Theory 1: Foam Rolling changes the shape and the fluid properties in the fascia. Trauma to the fascia (like extreme exercise) causes adhesions or knots in and around the fascia, which we can knead out with the roller to improve mobility and decrease pain. It is thought that rolling also helps hydrate the fascia potentially allowing for better and easier movement of your muscles.
Theory 2: Foam rolling acts on your neuromuscular system, triggering a relaxation reflex, decreasing pain sensations to the brain, effectively reducing soreness and stiffness.
Foam rolling can benefit anyone at any level of fitness. Next time you’re with your trainer, ask them about it. Even better, go and buy yourself one. I’ve seen them stocked at Decathlon.
Point to note: Deep tissue massage performed properly, also eases the tension and knots to the fascia. The use of frictions and kneading break down scar tissue that may have formed either from an injury or just general tightness. I wouldn’t say that, during a deep tissue massage of this kind, will have you falling asleep in deep relaxation, as it can be a little uncomfortable but the end result is also great.
The Quick Rules of Foam Rolling
The Quick Rules of Foam Rolling
Where?
Most major muscle groups – thighs (back and front), calves, back.
When?
During a warm-up, before and/or after a workout. Early morning after waking or before going to bed.
Frequency matters more than duration and you’ll reap the benefits more from several 10-minute sessions per week than a random two hours of deep tissue once a month.
How Long?
Roll each muscle for about 2 minutes going back and forth slowly. If you find a tender spot in the muscle pause and hold that spot for up to 90 seconds until it starts to lessen in discomfort.
In my opinion, get Foam Rolling!!
Yours in Fitness and Wellness,
Alison
Alison Ngethe
Founder/Owner ~ Body by Alison Caroline and Alison Caroline Institute