Foam Rollers: Self-Myofascial Release for Muscles

What is foam rolling?

Foam rolling or self myofascial release are essential to create mobility and flexibility in our body. They help by applying pressure to specific areas of the body to relieve muscle tightness and improve blood flow, which can be particularly beneficial for the tight muscles. 

How does foam rolling help release a tight muscle?

Foam rolling or self myofascial release can help with the 

1: Increasing blood flow to the area of the pain, stiffness and tightness which can help reduce muscle soreness and promote healing. 

2. Release of Muscle Tension: The pressure applied to the tight area, or a trigger point can help break adhesions and improve the mobility of a muscle to perform the activities of daily living with less discomfort or no discomfort. 
3. Enhanced Flexibility: Improved flexibility can help prevent injuries and keep the nagging pain at bay. 
4. Pain Relief: Research indicates that foam rolling can significantly reduce pain levels in individuals suffering from shoulder discomfort. By targeting specific muscle groups, foam rollers can help manage pain effectively, making them a useful tool in physiotherapy for shoulder pain management.

Here is the link to the general shoulder strengthening exercises https://www.willowwellnessphysio.ca/rotator-cuff-training-for-general-shoulder-injuries/

How to Use a Foam Roller for Shoulder Pain

To effectively use a foam roller for shoulder pain, follow these steps:

Positioning: Lie on your side with the foam roller placed under your shoulder. Ensure that your arm is extended above your head to target the shoulder muscles effectively. Another way to perform the self release is to use a crossball and lean against a wall with the ball sitting at the area that needs to feel the deep pressure and apply the pressure by pushing into the painful area.

Rolling Technique: Slowly roll back and forth over the foam roller, focusing on areas that feel tight or sore. Spend extra time on these spots to release tension. For a pinpoint precision, a crossball can be used to target the self myofascial release.

Foam rolling can also be performed for a tight gluteal group, lumbar paraspinals or low back muscles.

For how long should I perform the myofascial release or foam rolling?

Duration: Aim to foam roll for about 1-2 minutes on each side, ensuring you maintain a steady and controlled motion.

Incorporating Foam Rolling into Your Routine

Need to learn in person!! If you still have questions, come and see me. We can chat, learn and assess the pain further and provide you with valuable educational resources and help resolve the pain with the effective Physiotherapy techniques. Call 604-533-1819 or book today at willowwellnessphysio.ca 

Author: Meenie has been working as a musculoskeletal Physiotherapist with more than 10 years of experience treating musculoskeletal injuries, she has been practicing since 2016 in Canada. Meenie has a Masters in Science Physiotherapy which she completed with merit and was awarded the vice chancellor scholarship award. She is certified in both IMS, Vestibular and Concussion rehabilitation.

Medical Disclaimer:

The information presented in this blog post is for educational purposes and should not be interpreted as medical advice. If you are seeking medical advice, treatment or a diagnosis, consult with a medical professional such as one suggested on this website. Willow Wellness and the author of this page are not liable for the associated risks of using or acting upon the information contained in this article.