That’s how I (foam) roll

Here's a common pattern from back in my personal trainer days:

A new client informs me that he/she has a knee, back, hip, or other lower body joint problem. This is almost always followed by the news that her/his doctor suggested rest, caution, and perhaps even pain medication for “arthritis.” Then, I'm told we'll just have to work around this “unfixable” issue.

Me: “Have you ever used a foam roller?”

Client: “A what?”

A foam roller is a cylinder (made of hard foam) usually 36 inches long and 6 inches in diameter and — quite simply — I never met a client that it hasn't helped. In fact, I never met a client who didn’t purchase a roller for home use within one week of trying it!

Here are the basics:

• For many reasons (sedentary lifestyle, injury, etc.), our fascia and muscle tissues can become painful and tight.

• In foam rolling, you use your own body weight (plus gravity) on the roller to apply gentle, sustained pressure and thus, a self-massage (also called “myofascial release”) — focusing extra attention and time on any knots or trigger points you encounter.

• Utilizing a foam roller will stretch muscles and tendons, break down soft tissue adhesions and scar tissue, and increase blood flow and circulation to the soft tissues.

Here’s a very brief glimpse of foam rolling in action:

In addition to providing pain relief and a sense of length, the literal act of foam rolling often helps one's balance. Perhaps most essentially, regular foam rolling improves one's body awareness.

By this, I mean that individuals come to sense what feels natural to them in terms of posture, alignment, and movement — thus decreasing the chance of injury while increasing their quality of life.

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Note: The exercise advice presented above is not meant for anyone with contraindicated health problems. Please consult a trusted medical or fitness professional.

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