Foam Rolling is essentially using your own body weight to mimic a deep tissue massage. The mechanism by which it works is not exactly known but there are some theories surrounding muscle relaxation, increased blood flow and tissue extensibility. Literature has shown great benefits from foam rolling, even finding that it is more effective than stretching! The recommended roll on each muscle is 60 seconds.
Benefits include:
Reduces perceived soreness
Improved muscle activation
Improved vertical jump height
Improved passive and dynamic range of motion (Macdonald et al. 2014)
Quadriceps
Useful for common knee conditions such as patellofemoral pain and patella tendinopathy
Gluteals / ITB
Useful for any knee, hip or lower back problem
Hamstrings
Rolling the hamstrings is beneficial for those with lower back complaints as well as knee and hip issues
Calf
Foam rolling the calf is useful for ankle injuries, Achilles tendinopathy, sever’s disease and planter fasciitis
Lower Back
Using the foam roller is a nice way to relax your lower back
Pec/Thoracic Stretch
This exercise is useful with shoulder pain, neck pain and for improving other problems associated with poor posture
MTM Physiotherapy Warwick
