Published in the April 29 – May 12, 2015 issue of Morgan Hill Life
By Paul Rakitin
Paul Rakitin
If it ain’t broke, don’t fix it.
If you’re uninjured or pain free should you bother using training tools like a foam roller or other recovery devices? The answer, of course, is yes. Foam rollers are not only used during periods of injury but to avoid them as well. Many of us shy from these basic yet effective exercises. Why? Simply because they hurt, may be uncomfortable or we may not feel we’re knowledgeable enough to utilize them in a safe way.
The benefits definitely outweigh the possible discomfort one may experience and is necessary for runners to use regularly. Normally found in physical therapy clinics for rehabilitation purposes, the devices may now be found in many health clubs and gyms that offer various versions of the standard foam roller.
How often do you see members actually using them and are they being used correctly? We all can agree that some movements involved in properly rolling may be awkward. The careful method, duration and areas to target are crucial in order to achieve the desired results. As simple as the roller itself and movements involved may seem, many of us continue to practice improper form and techniques.
Foam rolling is a form of myofascial therapy and works by applying pressure to specific areas of scar tissue in order to help release and soften fascia that are connected to surrounding muscles as well as improving blood flow.
Fascia is a fibrous connective tissue that covers your entire body and during strenuous exercises such as running, muscles can become tight and shorten, possibly leading to improper running mechanics and ultimately chronic running injuries.
Trigger points are small areas of tightly contracted muscles and this knotted muscle may reduce blood flow causing additional irritation and pain. By using a foam roller on a regular basis one is able to slowly eliminate scar tissue and trigger points in order to maintain the proper flexibility and movement that allows us to stay healthy and injury free. Other benefits include rolling during the warm up portion by loosening muscles and graudally increasing the heart rate.
Proper execution is essential in accomplishing this and the resources of instructional videos are endless. Since the fascia mimics a giant web spreading across our body the general area of pain may not be the issue, although it may feel that way.
Instead focus on rolling away from a trigger point or pain to the connecting tissues. Once the surrounding areas are relaxed and worked correctly then focus on the points of direct pain still gently guiding over a sensitive spot. Patience is paramount when rolling to avoid further irritation and additional inflammation is as important. At least 10 to 20 seconds or more should be spent rolling one area before moving forward and ensuring not to roll over joints or lower back.
When choosing the right style of roller for your needs there are several things to consider. Foam rollers come in a variety of different materials and densities. The white are typically the softest and made of polyethylene foam, blue are mediumand made of EVA and black typically the firmest designed with closed cell foam.
Other offerings include a hollow core yet solid PVC wrapped in softer foam. The softer rollers can be geared toward newer users while firmer models are typically preferred by experienced athletes. The lengths may vary from 12 inches for travel use up to 36 inches for at-home use, all with varying diameters. Half round rollers are a good option for those with limited mobility or trouble supporting their own weight since it will not move while using it.
With so many options to pick from the best advice I can offer is to try out a few different models to see which one works best for you. You should notice a significant difference in your overall recovery and performance if you make your foam rolling routine an integral part of your training program.
Paul Rakitin is the owner of The Running Shop, 16999 Monterey Road, Suite D.
