Foam Rolling for Chronic Pain

If you never tried foam rolling, you might think those people rolling around on the gym floor with foam tubing are crazy. In reality, what they’re doing is quite smart. You see, foam rolling is a type of self-myofascial release that is attain by using the solid roller to place pressure on knotted muscles, ligaments and tendons. Because foam rolling is so therapeutic, the substantial advantages have a place in any chronic management program.

The only contraindication to foam rolling is for those with herniated disks.

Calf and Ankle Roll

Seated on the floor with legs extended to place the foam roller first behind the ankles. Press some weight down into the foam roller, holding for around 30 seconds. From there, using the strength of your upper body, push into the floor to lift your hips and begin to roll your calves over the foam roller—from the ankle to just below the back of the knee. Feel free to flip over to also massage your shins.

Hamstring Roll

The process is the same as the calf roll, except you are now rolling from above the back of the knee to the start of your gluteal muscles.

Hip Rotator Exercise

Use this to relieve tense hips and soothe sciatic nerve pain. Sit on the foam roller with your knees bent and feet flat on the floor.  Leaning back, using your right hand for support. Then cross your right ankle over the left knee, allowing your body weight to sink into the right hip. Rock yourself forward and back to find the sorest point then hold for about 30-60 seconds. Switch sides.

Back Roll

Place the foam roller horizontally on the floor then lay perpendicular to it. Put your hands behind your head for support. Maintain an engaged core while guiding yourself up and down to massage the entire surface of your back. When you reach a tender point, hold that position for a few breaths or until the pain begins to dissolve.

Spinal Relaxation

Find a foam roller that is about as long as you are from the top of your head to the hips. Perch first on the end the roll down through the spine until fully laying back on the foam roller. Allow the arms and legs, as well as the weight of your torso, to sink into the earth. Relax here, giving yourself a moment to recharge.

Remember to breathe while holding on the tender points. Foam rolling might seem bizarre at first, but the restorative properties of the exercise will do wonders for your chronic pain.

Additional information:

• http://www.livestrong.com/article/24888-using-foam-roller-back-pain/
• http://www.mensfitness.com/training/build-muscle/10-foam-roller-moves-your-entire-body/slide/1