How to Use a Foam Roll!

Does using the foam roll really work for my pain?

I found this picture with different positions to use a foam roll.  Many people are using the foam roll for a "myofascial release" and to help with their muscle or tendon pain.  A recent blog post we reviewed the current research to understand the mechanism of how the foam roll works.  Strength and Conditioning Research also did a review to see if the research supports using a foam roll.   It might not be what you think? There is still much discussion among professionals regarding the foam roll and more research is needed to support its usage with certain pathologies.

Do you use a foam roll?  Does it work for you? 

 I use a foam roll in combination with strengthening to help prevent my anterior knee pain when running, and I know it works.  A patient of mine, starting a new training regime, began complaining of anterior knee pain.  I instructed him to perform the foam roll once a day and by the end of the week he was pain free with his exercise.  So it works and it is simple.

The research to support the use of the foam roll is very limited.  One study showed and increase in range of motion without any muscle strength loss.  Another study showed a change in vascular function after foam rolling.  Clinicians sometimes say that "research needs to catch up to clinical practice"?  This may be one of those examples.  Using a foam roll to help decrease you pain is simple, cost effective, and there are no side effects.  So if it works for you, use it!  Here is an example of what I teach patients to use for mid back pain at home.  This simple foam roll exercise can help decrease any mid back muscle pain that is associated with prolonged sitting and bad posture.  You can visit the Pursuit Physical Therapy YouTube Channel to view other techniques on using a foam roll.  Feel free to contact Pursuit Physical Therapy regarding any questions about your pain at 407-494-8835 or visit us at PursuitTherapy.com.