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How to Use a Foam Roller

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Updated June 13, 2014

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How to Use a Foam Roller for Myofascial Release
Woman sitting on yoga prop, portrait
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Foam rollers offer many of the same benefits as a sports massage, without the big price tag.

The foam roller not only stretches muscles and tendons but it also breaks down soft tissue adhesions and scar tissue. By using your own body weight and a cylindrical foam roller you can perform a self-massage or myofascial release, break up trigger points, and soothe tight fascia while increasing blood flow and circulation to the soft tissues.

How It Works

The superficial fascia is a soft connective tissue located just below the skin. It wraps and connects the muscles, bones, nerves and blood vessels of the body. Together, muscle and fascia make up what is called the myofascia system. For various reasons including disuse, not enough stretching, or injuries, the fascia and the underlying muscle tissue can become stuck together. This is called an adhesion and it results in restricted muscle movement. It also causes pain, soreness and reduced flexibility or range of motion.

Myofascial release is a body work technique in which a practitioner uses gentle, sustained pressure on the soft tissues while applying traction to the fascia. This technique results in softening and lengthening (release) of the fascia and breaking down scar tissue or adhesions between skin, muscles and bones.

Myofascial release has also been shown to relieve various muscle and joint pains such as IT band syndrome and shin splints as well as improving flexibility and range of motion.

Foam rollers are inexpensive and with a bit of experimentation you can target just about any muscle group. The latest style of foam roller, the Grid Foam Roller, has a unique design and construction that provides a more targeted trigger point self massage.

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