Preventative techniques for muscle pain and soreness using a foam roller. (Full video below)
Foam rolling, personally with a Rumble Roller, has greatly reduced pain throughout my entire body. It has been a life changing pre and post workout prehab therapy for my physical and mental health.
At the age of 16, I fractured my L-4, L-5 and S-1 vertebrae in my lower back. There have been many mornings where I woke up and couldn’t stand up straight due to tightness and/or inflammation around those vertebrae. I would be affected days and sometimes weeks at a time where my movement was greatly inhibited. It wasn’t just physical, I would fall asleep at night dreading the unknown possibility of waking up the next morning in pain.
No matter how much I worked out to strengthen my core and body I was always plagued with sporadic and paralyzing back pain. Once I got on a foam rolling warm up and cool down regimen with a rumble roller, my back pain and discomfort quickly subsided. Even on mornings after a vigorous training regimen the previous day, I took comfort in knowing that just 10-15 minutes on the rumble roller would have me moving pain free again.
Demonstrated Effects of Foam Rolling (Benefits)
Reduces pain associated with onset muscle soreness.
Attenuated myofascial pain in both the affected muscle and the contralateral limb (central neural component in pain inhibitor).
Acute increase in range of motion.
Reduced muscle tender spots.
Trivial to substantial effect on subsequent performance via improved neuromuscular efficiency (in contrast to prolonged static stretching)
Protocols (foam rolling guide)
Higher intensities or pressures of rolling do not augment the improvements in range of motion.
Duration of rolling for 5-10s have increased range of motion but it appears that longer durations of 30-60s increase range of motion to a greater degree.
Intermittent rolling after static stretching has been shown to maintain range of motion gains to a significantly greater degree than a single session of stretching with or without rolling.
For those of you who are looking for a full body rollout, you can check out the video below! This should take you about 15-20 minutes to complete. You can do this at any point throughout the day, especially before and/or after a workout.
General Foam Roller Warm Up
30-60 seconds per body location
Lower Back (light & carefully)
Lateral side of quads
Lateral rib cage
Internal thigh area
Note: Focus on individual problem areas by spending an extra 1-2 minutes with either a foam roller or trigger point tools such as the “peanut ball”, “rumble ball” or foam blocks and hand held rollers.
From this article:
We want to hear from you! Have you tried any of these techniques? What have you experiences been with trigger point therapy?
Behm, D., European College of Sports Sciences 2017