Foam Rolling

Foam rolling is a technique used for self-myofascial release (self-massage) to reduce muscle tightness, reduce pain in trigger points and relax "knots" in the muscle which are known to refer pain to other areas of the body. It is a great tool which patients can use to help decrease their recovery time, restore pain-free movement, and enhance performance. Patients who have pain in their shoulder, upper back, and lower back, or tightness and pain in the hamstring, IT Band and calf muscles can benefit from foam rolling.

How does foam rolling work? Visualize a bungee cord with a knot in it. What happens when you stretch the cord? The knot tightens and the tension increases while the knot remains intact. Foam rolling allows you to pinpoint that knot to help realign muscle fibers, increase blood flow and restore normal function of the muscle. Foam rolling should complement, but not be a replacement for stretching.

Your physical therapist at OSM will assist you in your foam rolling technique and help identify areas you should focus on. Once the specific muscle or muscle group is identified, you will use the roller and your bodyweight and slowly roll over the area (no more than one inch/second). Once you have identified the trigger point, pause for 5-30 seconds. You should begin to feel the area relax. This process will be slightly uncomfortable but should not be intolerable or cause lasting pain.