Foam rolling is a popular form of self-myofascial (myo-muscle, fascia-soft connecting tissue) release, using a tool(foam roller, ball). The initial benefits are short term(10min)with use of 2 weeks or greater the benefits will be longer term
- Break up scar tissue
- Improve your range of motion (ROM)
- Save money on massages
- Improve circulation remove toxins
- Improve your performance and speed results
- Speed recovery
- Increase your gains
When doing self-myofascial release the foam roller or a ball, the choice of tool should be firm enough it doesn’t cave into itself. There are many ranges of firmness in the tools, you need to decide what is best for you. The foam rollers come in a variety of lengths as well, again this is personal and can depend on the space you have
3 Common Mistakes:
- Rolling to quickly – Roll slowly listening to your muscle and connective tissue, notice and pay attention to the sensations in them.
- Not holding at tense areas- STOP and hold at those painful (trigger) points.
- Not rolling long enough – You need to roll until you have decreased the pain or discomfort by 50%, this can take form :30 to 5:00 per muscle group(area. upper leg, thoracic, gluteal).
Where to purchase a roller?
Online: http://www.clinicsuppliescanada.com price range: $12.95-92.90
Locally: Fitness Depot – 1422 Kensington Rd NW price range: $9.88-$24.88

Sources: http://www.anatomytrains.com ; http://www.mindbodygreen.com ; http://www.strengthandconditioningresearch.com
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