During this time it must feel like a waiting game for when the next sports massage may be available.  Our muscles will be feeling tight and tender without the regular sports massage. There is an alternative we can use in the interim by the means of a foam roller.  Read on and watch my videos to see how a foam roller can help just a little bit.

A foam roller is a form of self myofascial release, which like a sports massage can help to relieve tender points, we know them as knots, in the muscles that may be tight or have a build up of lactic acid.

 

Regular use of a foam roller can also improve flexibility in the muscles.

It can be used as part of a warm up, but mainly post exercise to reduce soreness and prevent injury.  Foam rolling can be used as part of the stretch routine also after exercise.

The main muscles where a foam roller will help are:

Buttock Muscles (Glutes):

Working on the glutes can help to reduce lower back pain, hip pain, and release tightness in muscles that could give rise to pain down the leg.

Quadriceps:

Who doesn’t have tight quads?  These muscles are used all the time – walking, running, cycling, just going up and down the stairs. The foam roller will loosen up the muscles and improve knee and hip range of movement.

Outside thigh or Iliotibial Band (ITB):

The Iliotibial band!! Most runners will be aware of this one, which can get very tender after long distance running and running on the camber of the road in a race.  The foam roller works well on the ITB to release tension.  Bare with it though as it can be really painful if very tight.  Take deep breaths as the roller goes over the tender spots.

Muscles of the Calf (Gastrocs, Soleus):

Another area that gets quite tight and tender, as we use these muscles all the time.  Especially runners will find their calf muscles get very tight.  Holding the foam roller at tender points for 10 seconds will help release the tightness.

Back Muscles:

Using the foam roller over the big muscles of the spine is great for loosening up the mid back and helps to reduce discomfort, particularly after sitting for a long time.

Enjoy using the foam roller and feel the benefits during the “COVID-19 stay at home environment”.

If you need any advice or guidance, our phone lines are still open, please call 0208 394 0393