Foam rolling is an effective, inexpensive, and convenient way to both reduce soft tissue adhesions and scar tissue accumulation while getting many of the benefits of stretching without causing unwanted “lengthening”. Otherwise known as SMR (self-myofascial release), foam rolling helps simulate the muscle spindles, thus causing the muscle itself to relax. Basically, you can get many of the benefits of stretching without the lengthening of the muscle which may not always be the best thing for certain athletes (especially pitchers). Foam rolling, however, will help break up the soft tissue adhesions and scar tissue in the area much like a massage but without the cost. Below is a summary of dimensions and benefits:
- 18″L x 6″ Diameter – Round
- Inexpensive alternative to manual therapy
- Helps improve movement/performance
- Helps restore full range of motion
- Helps reduce Injury Risk
How do you do it? You use your bodyweight to apply pressure to the targeted area. Roll slowly away from the body and stop and “bear down” on the most tender spots. When the pain diminishes by at least 50% roll the other areas. The more body weight you lay onto the roller the more pressure you’ll apply to the tissue.