Big Benefits with Massage on a Foam Roller

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he foam roller’s design provides sensory motor
challenges in two planes and enhances balance
reactions, body awareness, muscle reeducation,
motor planning, dynamic strengthening and neural and
muscular flexibility.1
Rolling invites increased awareness of how your body feels
and moves, helps develop better posture and body symmetry,
challenges your balance and activates your deep core muscles.2
Foam rollers are a very versatile prop; they can be used for
Pilates, balance training, core exercise, flexibility, posture work,
self-massage and more. If you are unfamiliar with the foam
roller, a good way to start using one would be self-massage.
Most people have some area of tension in their body that may
be improved with self-massage.
To understand the benefits of using the foam roller
for self-massage one can look to the benefits of
massage in general. Self-massage using the foam
roller is most comparable to deep tissue massage;
myofascial release and myofascial trigger point
therapy. Regular treatments can increase flexibility,
decrease muscle tension and pain, improve
performance and help prevent injury.
Massage is very effective at treating myofascial trigger points.
These are taut bands, or knots, in muscle tissue that refer pain
down into the shin. In addition to pain, trigger points will
also limit range-of-motion, inhibit muscle strength and cause
early muscle fatigue. You can treat a trigger point by applying
pressure directly to the taut band of muscle that causes the
referred pain. As you hold on the spot, you should notice
the referred pain start to go away. Consistent treatments can
completely eliminate the painful trigger point and help restore
normal muscle function.
OPTP Insider Newsletter
July 2009
Massage is also effective at mobilizing soft tissue such as
muscles, neural tissue, fascia and tendons. It’s similar to
stretching, but because you’re applying pressure to an isolated
area, you’re able to focus the mobilization on a specific spot.
This is useful for treating knots or bands of tight muscle,
breaking adhesions within and between muscles and fascia,
and accessing areas that are difficult to treat with conventional
stretches. The end result is increased flexibility and more
normal movement patterns.
Regular massage can also help detect when muscles are starting
to tighten. When your muscles are loose, massage should be
relatively pain free. As adhesions develop, and your muscles
tighten, the tissue becomes more sensitive and massage
becomes more painful. If you’re using massage on a regular
basis, you can catch changes early based on how you feel during
treatments. You may notice that an area starts to get painful
during massage before you notice much tightness or pain
during your activities. This indicates that you need to focus
more attention on the tight area until it becomes less painful.
The approach will help prevent small problems from turning
into something more serious.3
When using the roller for massage be aware that you will have
to listen to your body. Don’t be afraid to modify or fine-tune
a position that doesn’t feel right to you. Sometimes body
proportions or your height dictate this. When you come to a
tender spot in your massage, stop moving, and hold on that spot
for 30-45 seconds, breathing deeply. You are trying to get the
tenderness reduced by 50%. Then continue to roll. If the spot
is stubborn, just come back to it later and try again. As these
spots sometimes can be very painful, go slowly. If you are doing
this workout regularly, the tenderness will lessen over time. You
will want to massage each spot you are working on for about
1-2 minutes. Make sure you do not roll on your joints or bony
prominences. This not only will hurt, but may cause injury.4
Foam Roller Techniques for Massage,
Stretches and Improved Flexibility
The PRO-ROLLER™ provides an ideal shape and surface for
massage and soft tissue release, encouraging areas of tightness
to soften and lengthen. The green marble and blue marble
PRO-ROLLERS are made of the same firm, yet comfortable
density and are excellent for self-massage and soft tissue release
techniques. The pink marble PRO-ROLLER Soft is softer in
density and provides more gentle support.3 Although, any
of the OPTP rollers can be used for self massage, the PROROLLER is the highest quality and can be used for the greatest
variety of people.
Authors Michael Fredericson, MD, Terri Lyn Yamamoto,
PhD, and Mark Fadil, CMT, deliver step-by-step education of
foam roller massage. This helpful guide contains descriptive
instructions and clear photo demonstrations for each muscle
group. Illustrated. Softcover, 47 pages. Item # 8740
PRO-ROLLER™ Massage Essentials
On a Roll@Home
Target specific areas of muscle
tension or restriction with this
book, helping you feel more
relaxed, aligned, and resilient. The
rolling movements demonstrated
inherently encourage integration of
body and mind - teaching the brain
to signal the muscles to relax. Clear
instructions, color photographs.
31 pages. Item # 8211
This handy spiral-bound manual of over 50 exercises takes
the mystery out of the uses of the foam roller for the average
exercise enthusiast. Pilates instructor and PT Donna Gambino,
shows how core strengthening, stretching and deep muscle
massage enhance core
balance, flexibility, posture
and tension relief to deliver
the ultimate Pilates-based
workout for any fitness
level. Softcover,
88 pages. Item #8563
PRO-ROLLER™ Pilates Essentials
Gain additional body awareness,
develop better posture, and
challenge core strength by utilizing
this book. PRO-ROLLER Pilates
Essentials by Angela Kneale, OTR,
helps you achieve these benefits
with over 30 exercises to improve
your balance, strength and flexibility.
Clear instructions and color
photographs. 37 pages. Item # 8210
OPTP PRO-ROLLER™
Closed-cell, cross-linked foam technology is heat molded and
able to withstand your biggest challenge. Item # PFR36B
(Blue), PFR36 (Green), PSFR36 (soft Pink)
Core Strength Training:
Using Inflatable and Foam Rollers
Caroline Corning Creager, PT, has applied her foam roller
expertise to the inflatable roller, as well. Over 100 exercises
are presented in
an easy-to-follow
format that covers
core strengthening
and stretching.
Illustrated.
Softcover, 213 pages.
Item #8482
1) Corning Creager, PT, C. (2006). Core Strength Training Using Inflatable and
Foam Rollers. Berthoud, CO: FitNiche Publishing.
2) Kneale, OTR, A. (2007). PRO-ROLLER pilates essentials. Minneapolis,
MN: OPTP.
3) Fredericson, MD, M., Yamamoto, PhD, T. L., & Fadil, CMT, M. (2005).
Foam roller techniques for massage, stretches and improved flexibility.
Minneapolis, MN: OPTP.
4) Gambino, PT, D. (2006). On a roll @home. Canton, MI: Infinity
Health Publishing.