Foam Rollers And Massage Sticks

Are foam rollers and massage stick worth the money and the effort?

Head into most specialist running stores and you'll see a section on the wall for foam rollers and related 'accessories'. Many runners will just walk straight past it and go to the shoes or apparel. Should you or should you find out more? Go and see a physiotherapist and you can be guaranteed that they will discuss foam rollers. We'll discuss why in this blog post.

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What is rolling?

If you've ever been to a physiotherapist you'll have probably discussed 'rolling'. You'll have probably seen a foam roller or a massage stick in their clinic. It's what's known as a self-myofascial technique that helps relieve soreness in muscles and reduces inflammation. It's not a complicated process, it's cheap and it doesn't take long.

This form of self-massage is great not only as a form of injury prevention and treatment, but it's also a great way to warm up before a run. Recovery is a critical part of a training plan and it's not just rest that is key, it's also about reducing muscle tension and using a roller before a run can help to do this. It can also be used to cool down.

The smooth roller; best for beginners

There are two types of rollers; the foam roller and the massage stick. Foam rollers can be quite large and take up a fair bit of space, while massage sticks are much smaller and easier to store. When using a foam roller you need to apply your full body weight over the top of the roller for it to be effective. This works well for the glutes or hamstrings, but can be challenging for many other muscle groups. The massage stick is a more flexible roller allowing the backs and arms to be massaged, along with all the leg muscles. It can reach places that are hard to access with a foam roller.

What are their benefits?

There are many benefits, although they may differ by runner.

• Trigger points

Sensitive areas of tight muscle fibers can form in your muscles after injuries or overuse. These sensitive areas are called trigger points. A trigger point in a muscle can cause strain and pain throughout the muscle. Rolling can release trigger points.

• Deep tissue massage

Deep tissue massage is a massage technique to deal with the likes of strains and sports injuries. It helps to break up scar tissue that forms following an injury and reduces tension in muscle and tissue.

• Combating sore muscles

Rolling can help increase range of motion and reduce DOMS (delayed onset of muscle soreness). It increases circulation so delivering more nutrients and oxygen to the affected area, which helps reduce swelling and tenderness,

• Breaking up muscular adhesions

Muscle pain or soreness could be a warning sign of muscle adhesion, a condition that occurs in the soft tissue where collagen fibers become attached to adjacent tissue. Active release therapy involves applying pressure to trigger points. At home, you can recreate similar motions with a roller.

• Encouraging blood flow to aid recovery

Ensuring adequate blood flow is essential to healing an injury. Maintaining adequate blood flow to the tissues is so important for healing and general health maintenance, and a roller can play a big role in making that happen.

• Lower stress levels

Rolling can also include increasing your dopamine and serotonin levels, which boosts your mood and reduces stress.

A ridge foam roller

How do you pick the right one for you?

It can be a little bit confusing choosing your first foam roller. Generally they are all shaped the same, like a cylinder, but some have ridges and knots on them and some are firmer than others. Some even roll up into mats and others have another one within it.

Ideally it needs to be firm. No point using one that's too soft. It won't feel as painful when you're using it, but it won't be as effective. No pain, no gain! You're best going in store to buy a roller and asking if you can try them out. As long as you don't take any packaging off that won't be a problem.

If you're going to be using the roller all over it's best to go for a bigger one and if it's just for one part of the body a short one is best. If you are going travelling with one and need to get it in your suitcase then the short one is definitely best.

Smooth rollers are the most common and are the most popular for beginners. They are cheaper and they aren't as painful to use. The ones with ridges and knobs are known as texture rollers and they are used for getting deeper into the muscles. If you have knots in your muscles these are the most effective for getting them out, but grit your teeth while your're doing it!

One of the most popular massage sticks

Massage sticks are a great alternative. They are generally made from a very strong stainless steel core with thermoplastic rollers and at each end is a moulded handle. These are the best option if you aren't able to apply the pressure that's needed for a foam roller to be effective. You're also able to use these on muscle groups that you can't get to with a foam roller.

If these two options don't work for you there are also foam massage balls that are used to target muscle areas.

This is a great space saving option - one inside the other

How do you start foam rolling?

Don't start with too much pressure or too much time. Start light and build up as you get more used to it. If your muscles are really tight it's likely to be painful initially but it should get better. If you're using a foam roller don't put all your weight on the roller when you first start, use your arms to support your body, for example if you're rolling your calves. 10 seconds is enough per muscle when you first start and then up to a minute when you're comfortable. A minute on each muscle will give you time to focus on any trigger points and give enough time to roll it out.

Start off with your shoulders and then gradually move to muscles that are sore or tight. If you have the time include muscles that aren't a problem as prevention is a really important part of injury management. Press down on the muscle with your body weight and then roll across the area in question.

When using the massage stick you should take the same approach when it comes to the time spent. Adjust the pressure you're applying and increase it as the muscles get used to it.

Spend the time

Rolling is one of those disciplines that is easy to forget about. It never seems important enough to spend time worrying about. Think again. Preventing injuries is one of the biggest challenges for any runner and if you could find an extra ten minutes after a run using a roller it could pay big dividends. If you're watching a show on Netflix, get a roller and use some of that time looking after your body. It is really important!