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Using foam rollers can save you money and help you manage pain. Consider:

• how much money you spend on massages a month
• how often you have pain: back, knee, leg, hip
• whether you want to take control of your pain - wherever and whenever you like.

Personal experience

In my 20s, I learned that I had Scoliosis. I had suffered back pain during childhood and, as a very active child, I thought that pain was ‘normal’. 

I always put up with it.I visited chiropractors and physiotherapists and felt great for a few hours - sometimes days - after each session. The pain always came back, and I would return to the practitioner for weeks after.

Save money

I have gone from spending up to $200 per month to $0 on massage and now I can resolve muscle pain whenever I need to, rather than waiting for an appointment.

During my studies to be a personal trainer, one subject focused on Myofascial release.

We:

• rolled around on a foam tube (roller)
• suffered quite a bit of pain on specific muscles
• felt great afterwards.

Anyone can use a foam roller

Foam rolling is not just for athletes; it’s for everyone. Muscle soreness can be caused by:

• poor posture
• sedentary lifestyle
• high heels
• many other factors.

I started researching and found that professional athletes all over the world were foam rolling in different ways, so I started to do more on myself and my clients.

I was fascinated, and clients were shocked, by the results that the foam roller achieved in resolving their knee pain, back pain, or sciatica. 

Dogs roll too!

In yoga, there is a position called Downward Dog named after the stretch that a dog does with its front legs on the ground and rear in the air.

My dog rolls on a tennis ball against the lounge; it seems that, she too, is doing some Myofascial release. 

How it works

Myofascial release works in the same way that a massage therapist works your muscles. Instead of the therapist’s hands, you use your body weight in a sweeping motion on the roller to find tender sections, or trigger points (knots), in your muscles.

The pressure of your body weight increases blood flow into the muscle and allows the muscle to repair, if needed, and release. After a session of Myofascial release you are likely to be more flexible and feel a lot better.  

What you can do

If you have pain, you shouldn’t always do the rolling or releasing in that area. For example, to relieve knee pain you may roll:

• the side of your leg (Iliotibial band - ITB)
• the front of your leg (Quadricep)
• up near you hip (Tensor Fasciae Latae - TFL)

Knowing where to roll is important. If you want to learn how to carry out Myofascial release on yourself, contact Exclusive Fitness Personal Training.

Overcome pain

Myofascial release is of benefit only if there are muscle imbalances or tightness causing the pain.

Pain can also be caused by many other factors:

• worn and torn cartilage
• muscle tears.

Don't assume the worst of your pain; done correctly, the foam roller poses no risk of injury and you can buy a good one for $50.

If the foam roller works for you, you are empowered with knowledge that can be beneficial to you, your family, and friends.