Staying Healthy
Try this: Roll with it
- Reviewed by Howard E. LeWine, MD, Chief Medical Editor, Harvard Health Publishing; Editorial Advisory Board Member, Harvard Health Publishing
Sore legs? Tight back? Using a foam roller may offer some instant and even long-term relief.
The most common foam rollers are cylinders made of firm, compressed foam. They are usually 6 inches in diameter and range from 12 to 36 inches long. Rollers come in varying levels of firmness, color-coded to reflect whether they are soft (white), medium (red, blue, or green), or hard (black).
Foam rolling is a myofascial release technique. The fascia is a sheet of fibrous connective tissue made of collagen surrounding muscles. It holds muscles in place and helps them glide through their range of motion. Muscles and fascia can become tight from overuse, underuse, and poor body mechanics.
Foam rolling is often used on trouble spots like the calves, thighs, buttocks, and back. You slowly roll an area of your body back and forth across the top of the roller. For example, to roll your calf muscle, sit on the floor with your legs in front of you and your hands behind you for support. Place one calf on top of the roller and move that leg back and forth over it for about 30 seconds to a minute.
If you hit a tender spot, slowly roll over it, or hold the roller in place for several seconds or until you feel relief. Immediately stop if rolling causes any pain. Lingering pain from foam rolling may signal a bigger problem that should be checked out. For a comprehensive rolling routine, consult a personal trainer or physical therapist.
Image: © AndreyPopov/Getty Images
About the Author
Matthew Solan, Executive Editor, Harvard Men's Health Watch
About the Reviewer
Howard E. LeWine, MD, Chief Medical Editor, Harvard Health Publishing; Editorial Advisory Board Member, Harvard Health Publishing
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