Foam Rolling for Muscle Pain Relief 

What is foam rolling?

Foam rolling a form of myofascial release that a person can do at home. Foam rolling targets tight muscles and trigger points to aid in the relaxing of muscles and decreasing the pain. The most popular instrument used is a foam roller that can come in many different densities. Just know, that the firmer the foam roller the more potential to be tender during the process. Other objects can be used as well: lacrosse ball, Theracane, or even your own hands.

Foam rolling  increases blood circulation to the area and increases oxygen flow, making this a great pre-workout warm-up and post-workout recovery. 

Many people can benefit from foam rolling: athletes, people that workout, desk workers, nursing mothers, etc. 

How do you do it?

Foam rolling is performed by placing the device under the muscle and rolling back and forth, applying pressure to tight or tender areas for about 30 seconds. This relaxes the muscle and restores proper motion. This will allow your muscles to be elastic and the pain in the area will be decreased. 

Common areas that are treated with a foam roller are the upper back, glutes, hamstrings, calves, chest, quads, and IT bands.       

Does it hurt?

For many people, this practice can be slightly painful, but more like “a good type of pain”. Similar to a deep tissue massage, myofascial release targets knots in your muscles. Once the knot or “trigger point” is released, proper movement patterns are returned, pain free movement can be practiced, and performance is enhanced. 

If it is tender, try relaxing and breathing throughout the exercise. 

Is foam rolling right for me?

Before beginning a foam rolling practice, it is best to consult your Chiropractic physician. They will be able to exam you and determine if foam rolling to right for you.

You should try to roll 4-5 times a week. If you workout often or are prone to tight muscles, you will need to be diligent about the routine to alleviate pain. Foam rolling, in addition to chiropractic adjustments, will keep you performing at your peak level.