Foam rolling and self myofascial release has been around for quite some time. The roots of using foam rollers for exercise related uses was in physical therapy. Dr. Moshe Feldenkrais a physicist actually is credited with using them for exercise or therapeutic related activities. He actually started out with wooden rollers in his practice and in 1972 was introduced to foam rollers while in the U.S.. Personally, my first exposure to the roller was around 1993. My employer at the time sent me to a course on proper use of the device in therapeutic settings. This course was taught by some of the leaders in this area at the time. It was there that I learned the application and indication for using foam rollers. Indications for use of a foam roller for exercise or self myofacial release are:
1) decreased range of motion
2) decreased strength
3) decreased balance reactions
4) decreased coordination
5) decreased endurance due to pain or tension
6) decrease proprioception
7) decreased flexibility in myfascial and scar tissue
8) decreased nervous system function
9) decreased neural flexibility.
Contraindications are:
1) increased pain after use
2) dizziness\nausea
3) ringing in ears
4) extreme fear of use for fear of falling
5) use of roller with out proper instruction
6) do not use directly on inflamed joints
7) do not use if your currently taking prescription blood thinners
8) do not use without Doctor approval if you have a connective tissue disorder (i.e. Lupus, etc.)
Below are a few of the most commonly used self myfascial techniques for relieving tension in the thighs and hips. This commonly helps to manage or reduce symptoms of lower back pain.
#1 Illiotibial Band ( scan rolling slowly up and down side of thigh, once you find a tender area hold for 20-30 seconds.
# 2 Gluteus Maximus, again scan while seated on the roller. Sitting in a figure 4 position and rolling the pirformis and glute areas can make a significant difference in reducing back stiffness.. again hold for 20-30 seconds in each tender area. You should not get referral pain going down your leg. Any discomfort should be limited to the area of pressure.
# 3 Adductors (inside of your thigh). This area can commonly develop trigger points and tension with chronic lower back pain, hip pain, knee pain. Again, scan and find tight rope like spots and treat them with direct pressure for 20-30 seconds.
Benefits are that of decreasing tension in the areas your rolling and doing trigger point release on. By decreasing tension you will in effect improve circulation, improve nutrtition to muscle and surrounding soft tissues, decrease tension in your joints and muscular system creating more efficeint motion. Ultimately easing wear and tear on the body and ideally decreasing pain.
If you have questions please contact us at Optimal Health and Performance, LLC. You can get your foam roller or trigger point management kits at
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