As coaches and trainers I don’t think we talk to our clients/athletes enough about recovery or regeneration for the body. The type of recovery I want to talk about is foam rolling or self myofacial release, what is it you say? It is a form of therapy that allows you to relieve tight muscle and kinks in your muscles. This is comparable to getting a deep tissue massage with a one-time payment. The best time to perform treatment is anytime you feel stiffness or tightness in your muscles. Foam rolling therapy is a great way to help insure that your body can move through its full range of motion, also allows us to reduce scar tissue accumulation and soft tissue adhesion.
There are many different tools that can be used for treatment, such as the typical foam roller, tennis ball, soft ball, lacrosse ball, medicine ball, and the stick. Most of these items you can find at your local Wal-Mart and Sporting Goods store.
The length of time on the foam roller is subject to the degree of tightness for each area. If your calves are very tight and you experience a bit of discomfort, then this would be an area that would require more time than other body parts. The average time spent on each area is around 1-2 minutes. The more you treat your body and perform the therapy the less time you will have to spend, but it is important to set time aside each day to work out the kinks in your body.
Foam Rolling or Self Myofacial Release
* Improved mobility and range of motion
*Reduction of scar tissue and adhesions
*Decreased tone of overactive muscles
*Improved quality of movement