How to Use the Foam Roller?

What Is a Foam Roller?

The foam roller is a cylindrical therapeutic aid made of special dense foam that is suitable for self-massage and muscle relaxation. Its name derives from this purpose: SMR (self-myofascial release), or self-massage. It is available in several variations—smooth or textured surface, very firm or softer. Rollers are available in diameters of 15–20 cm and lengths ranging from 40 to 100 cm.

What Is the Foam Roller Good For?

• Daily muscle relaxation
• Pre-workout warm-up
• Post-workout recovery
• Pain reduction
• Stress reduction
• Improved range of motion

Why Is Regular Muscle Relaxation Important?

Strenuous or monotonous physical work, as well as sedentary office work, result in constantly fatigued muscle groups under continuous tension. These primarily develop on the posterior side of the body, compensating for natural forward-directed movement, slouching, and work performed with the hands. Consequently, the hip flexors, lumbar and deep back muscles, trapezius, and neck muscles can easily become stiff and may even shorten due to prolonged tension.

These lead to various movement alterations and postural deviations, which cause abnormal loading on the bones and joints, potentially resulting in calcification, wear, and herniation. It is easy to see how important it is to move, exercise, and continuously relax our muscles! Unfortunately, regular massage therapy is not accessible to everyone, but the foam roller can effectively help us alleviate various muscle pains.

How Does the Foam Roller Work?

In muscle tissue, strenuous loading (which can be prolonged sitting or even stress!) causes knots and areas of constant tension to form. These can then cause localized or even radiating pain. One of the body’s very useful reflexes is that when we apply pressure to these points, the body relaxes that muscle area to eliminate the pain. Naturally, this does not happen instantaneously but gradually.

One of the best tools for applying this pressure is the foam roller. With it, we can massage the appropriate areas using our own body weight, and with the proper techniques, we can easily control the strength and intensity of the pressure. The muscle tissue and the surrounding fascia are compressed as they roll SLOWLY (!) over the foam roller; the slow pressure changes cause the muscles to stretch and relax, tension within them dissipates, and knots release.

Who Should Use the Foam Roller?

The foam roller can be applied very broadly, so with proper use, it is recommended for almost everyone:

• Those experiencing muscle pain
• Those who exercise
• Those who perform regular physical work
• Those who simply want looser muscles for easier movement

For treating back, spine, neck, and shoulder pain resulting from work, it can be used daily, even during work breaks for 5–10 minutes. The exercises can be performed easily and require little space, whether in work attire or formal clothing. For amateur and professional athletes during pre-workout warm-up, it is a useful tool: by relaxing the fascia and stimulating circulation, injuries and ruptures can be prevented. Post-workout rolling helps with faster recovery and avoiding muscle soreness.

If you do not achieve results with the foam roller and your complaints do not improve, please consult our massage therapist or our physiotherapist, who can help eliminate persistent pain.