If you're a regular exerciser like myself, you're probably familiar with unwanted soreness, tightness in your muscles, and may have even experienced injury. If any of this sounds familiar, read on.
Until recently, I'd never bothered to make foam rolling a habit. Initially, I'd thought of it as a relatively time consuming task that I could do without, but I knew this was only wishful thinking. My first few experiences with the foam roller had revealed an incredible amount of tightness in my quads and hamstrings, proving I had muscles that needed tending to.
Instead of dealing with the problem head on, I'd chosen to forgo the roller. I didn't quite understand how the built up tension was affecting my body's ability to perform and function. Only after listening to a very informative lecture from my physical therapist (and after he'd single-handedly struck down all of my arguments for getting out of it) did I begin to foam roll regularly. Now, I am most certainly glad I do. Let me explain why:
With ongoing bouts of exercise, fascia and muscle fibers can become stuck to one another, resulting in a movement-restircting adhesion. This can cause an imbalance in the body, and that's where the foam roller comes in. By using your body weight and traction to work through these problem areas, you work to break up adhesions and scar tissue and thus regain mobility.
Personal trainer and health and fitness expert, Monica Nelson, provides a helpful analogy on the benefits of foam rolling in an article for U.S. News:
"Our bodies (as brilliant as they are) learn to compensate for what we throw at them. Ever notice those "knots" and trigger points? You don't want to fall into the bad habit of working out and adding more dysfunction to your body. Think of it like brushing your hair. When you don't brush regularly, it becomes tangled and knotted. When you keep a routine and brush your hair frequently, you can avoid that. Foam rolling is the same concept, and you just need to do it regularly to take advantage of all its benefits."
I don't know about you, but knotty muscle tissue doesn't sound all that appealing to me.
If you decide to jump on the foam rolling bandwagon, keep in mind that it's better to start sooner than later. The longer you put it off, the more tissue can become clumped together. Now, I'll be honest with you— getting started isn't all that fun. Depending on how tight your muscles are will determine your level of discomfort while rolling on the deceptively innocent-looking piece of foam. Trust me, though, it's completely worth it. You will feel the difference.
I was quick to take notice of the newfound ease that overcame my body after a quality rolling session (which, by the way, only takes around 5-15 minutes). It was as if my body had been holding its breath for way too long and had finally taken a nice long exhale. The more often I foam rolled, the less pain I felt doing it, and now I can roll completely pain-free! I have no intention of digressing back to my previous state, so the foam roller and I will continue to meet daily.
As Nelson points out in the above mentioned article, you can opt for a softer foam roller when first starting out and ease your way into using a firmer one. Foam rollers are inexpensive and can be stored easily, which is why I recommend purchasing one for your home. That way, you can break it out whenever it's convenient for you; I usually get my rolling in right before bed. If you're uncertain about foam rolling, see if your gym has one you can take for a spin. If you feel the tension, it's probably time to get started.
If you're interested, check out the Huffington Post's article (complete with animations) for some foam rolling tips!
~P.S.~
Due to midterms, I will not be posting next week. Be sure to check back on Friday, March 21st for a most intoxicating post!
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