{"id":1846,"date":"2022-08-03T03:58:10","date_gmt":"2022-08-03T03:58:10","guid":{"rendered":"https:\/\/bonejoint.net\/old\/?p=1846"},"modified":"2022-08-12T21:45:01","modified_gmt":"2022-08-12T21:45:01","slug":"is-foam-rolling-right-for-you","status":"publish","type":"post","link":"https:\/\/bonejoint.net\/old\/blog\/is-foam-rolling-right-for-you\/","title":{"rendered":"Is foam rolling right for you?"},"content":{"rendered":"<p>If you\u2019ve visited a gym, walked through a sports store, or watched fitness videos online, you\u2019ve probably seen an image of someone using a foam roller.<\/p>\n<h3><strong>Are foam rollers beneficial recovery tools for muscles?<\/strong><\/h3>\n<p>Some studies have found foam rollers relax muscles and help prevent delayed onset muscle soreness.<\/p>\n<p>If you\u2019re a serious athlete, a weekend warrior, or an occasional fitness buff, you\u2019ve probably experienced the condition first-hand.<\/p>\n<p>According to the <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/12617692\/\">National Library of Medicine<\/a>,<\/span> delayed onset muscle soreness or DOMS describes the mild to severe muscle tenderness people feel after a new or particularly strenuous workout.<\/p>\n<p>Healthcare providers can diagnose DOMS but do not always know the cause of it. Some theories suggest:<\/p>\n<ul>\n<li>Adhesions of the myofascia, the thin connective tissue covering the muscles<\/li>\n<li>Lactic acid build-up<\/li>\n<li>Muscle spasms<\/li>\n<li>Inflammation of the muscles of myofascia, or<\/li>\n<li>The release of enzymes<\/li>\n<\/ul>\n<p>No matter the cause of the soreness, foam rollers may help stimulate and relax the muscles.<\/p>\n<h3><strong>What are the benefits of foam rolling?<\/strong><\/h3>\n<p>Foam rolling can help the muscles in three fundamental ways it can help:<\/p>\n<ul>\n<li>Excrete the lactic acid, which builds up during exercise,<\/li>\n<li>Release adhesions that may form between the muscles and the myofascia, and,<\/li>\n<li>Increase the blood flow to the muscles, which speeds healing.<\/li>\n<\/ul>\n<h3><strong>When should you use foam rolling?<\/strong><\/h3>\n<p>Some people use foam rollers to warm muscles before a workout. Others use the self-massage technique after exercise to reduce pain and minimize delayed onset muscle soreness. Foam rolling can be used throughout the day to relieve muscle pain and stiffness.<\/p>\n<h3><strong>Is there a wrong way to use a foam roller?<\/strong><\/h3>\n<p>Using a roller too often or incorrectly can cause more harm than good. Here are five tips to keep in mind when using a foam roller.<\/p>\n<ul>\n<li>Always use proper form and posture.<\/li>\n<li>Use the right density roller to match your fitness. Use a soft to medium density roller if you are beginning or are at an average fitness level. If you work out often and categorize your fitness level as high, use a roller with more density.<\/li>\n<li>Don\u2019t use a roller on your spine. See your physical therapist for deep-tissue massage on your back. This type of massage is best done by a professional to avoid stressing the vertebrae and spinal cord.<\/li>\n<li>Take it slow and easy. Roll slowly as you breathe deeply to deliver as much oxygen-rich blood to the muscles as possible.<\/li>\n<li>Roll for just 30 seconds to a minute on each area once per day. Don\u2019t over roll your muscles or you may cause injury.<\/li>\n<\/ul>\n<h3><strong>What is the best type of foam roller?<\/strong><\/h3>\n<p>Most foam rollers are long, cylindrical tubes in a variety of densities and textures.<\/p>\n<p>A person\u2019s body structure, physical fitness, and soreness level will determine the best type of roller to use. Ask your orthopedic provider or physical therapist which one is best for you.<\/p>\n<p>Here are a few things to remember when buying a foam roller.<\/p>\n<p><strong>Density:<\/strong> A person new to foam rolling may want to start with a medium density roller. This will allow the muscles to adjust to the process. Using a foam roller that is too firm, too fast may cause bruising and muscle injury. A roller that is too soft is not effective for muscle massage.<\/p>\n<p><strong>Texture:<\/strong> A smooth roller applies uniform pressure to the muscles. It\u2019s the best option for beginners. Added pressure points on a textured roller may loosen extremely tight muscles.<\/p>\n<p><strong>Size:<\/strong> Length and thickness matter when using a foam roller. Thicker rollers give muscles a gentle massage. People who have used foam rollers before may want to choose a three-or-four-inch diameter roller for targeted pressure.<\/p>\n<p>Foam rollers are available in 3- to 36-inch lengths. The longer rollers allow for a full-body massage. The shorter versions are great for targeting specific muscle groups.<\/p>\n<p>If you would like to incorporate a foam roller into your routine, talk to your orthopedic provider. A physical therapist or sports medicine specialist can offer guidance about the best exercises and techniques for your condition.<\/p>\n<p>To <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"https:\/\/z1-rpw.phreesia.net\/ApptRequestForm.App\/#\/form\/97af0cf5-d15d-4c54-93cc-40661f507890\">make an appointment<\/a><\/span> with one of Bone &amp; Joint\u2019s <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"https:\/\/bonejoint.net\/old\/providers\/\">orthopedic providers<\/a><\/span>, call 800-445-6442.<\/p>\n<p><span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"https:\/\/app.getresponse.com\/site2\/bone_and_joint\/?u=STZc&amp;webforms_id=UfXt\">Want the latest orthopedic news? Subscribe to Bone &amp; Joint\u2019s Emotion newsletter.<\/a><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you\u2019ve visited a gym, walked through a sports store, or watched fitness videos online, you\u2019ve probably seen an image of someone using a foam roller. Are foam rollers beneficial recovery tools for muscles? Some studies have found foam rollers relax muscles and help prevent delayed onset muscle soreness. If you\u2019re a serious athlete, a weekend warrior, or an occasional fitness buff, you\u2019ve probably experienced the condition first-hand. According to the National Library of Medicine,  [&#8230;]<\/p>\n","protected":false},"author":4,"featured_media":1858,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[94,95],"tags":[],"class_list":["post-1846","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lifestyle","category-physical-therapy"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v22.9 (Yoast SEO v27.7) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Is foam rolling right for you? - Bone &amp; Joint<\/title>\n<meta name=\"description\" content=\"Is foam rolling right for you? 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