Foam Rollers

Stretching and being flexible is sometimes the forgotten sibling of the exercise family. Being flexible can make you less prone to injury and just feels good. Of course the calf stretches, hamstring stretches and various other muscle stretches you do after a great workout are useful, but using tools such as foam rollers and rolling sticks can help massage muscles and tendons that you can’t reach with traditional stretches.

A foam roller is 12-36” long cylinder of hard foam (it looks a little like that pool toy called the noodle) that is used to massage and stretch large muscle groups like the legs and back. What you are really doing when you roll is a version of massage called myofascial release. Myofascial release is massage that releases tension in the muscle (myo) and connective tissue (fascia) and can release muscle tension that has built up over time.

Foam rollers are found in almost every gym across the country, and can be purchased cheaply at any sporting goods store for home use. To begin using the roam roller place the roller on the floor and lay on top it; either with your thighs across the foam, or lying on your back with your upper back on the roller; whatever feels more natural to you at first. Slowly roll your thighs or back over the roller and stop at areas that are particularly tender and rework these areas until the pain dissipates. When you are comfortable, try changing positions to massage another muscle group. While rolling may feel slightly painful especially in those tight areas, you should not be in any pain after you roll and should definitely not roll so hard as to bruise yourself. Take a look at these simple exercises to get a few ideas.

Another tool that can enhance stretching and massage is the rolling stick. This stick works a lot like the foam roller but is smaller and handheld (think if a rolling pin). Instead of you rolling on the tool, you control the rolling stick with your hands and roll over areas that you cannot access with the foam roller. Many people decide they like both instruments for getting the best massage and stretching, and just like the foam roller the rolling stick can be bought at any sporting goods store or online.