Foam rollers are one of the most recommended fitness training products for myofascial release (MFR) therapy of soft tissue. The internet, and specifically youtube.com has plenty of "How-to" videos of various techniques for each area of the body.
There are several types of inexpensive foam rollers including Biofoam which becomes deformed (flattens to an oval shape, making it difficult to roll) with regular use. Also, the cheaper foam rollers are not "eco-friendly" and cannot be recycled eventually becoming non-biodegradable waste. EVA closed cell foam is more expensive, however this higher quality and more durable foam roller will maintain its round shape for a much longer time and is recyclable. Foam rollers come in several densities (hardness) and most people generally start out with a lower density roller available in most sporting goods and fitness stores and replace them with a harder roller as their body becomes conditioned. As the extreme, some enthusiasts use simple 2-8" rigid PVC pipe. While it is extremely inexpensive, it can cause injuries if one is not extremely careful. The most common and useful foam roller has a 6" diameter and usually comes in lengths of 36, 24, and 18 inches. The 18" length is the most portable, and still provides the necessary length for most people to complete the SMFR exercises. Other variations of the standard foam roller include the "MyoRoller", "MegaRoller", "The Grid" and the single version "Multi-Roller". While foam rollers are great tools for myofascial release, and also provide some joint mobilization, many people promote the idea that foam rolling also provides effective trigger point therapy. Although it does achieve some level of TPR, the "experts" advise precise targeted pressure to each located trigger point, and then remaining �parked� on the isolated trigger point for a duration of at least 7 seconds, and up to 2 minutes as pressure is slowly increased as the target area releases. Because of the large area of the body in contact with a foam roller, precise increasing focused pressure generally is not achieved. Think of it as applying pressure with your forearm vs. your thumb Because trigger points actually build up overtime, each one is at a different stage of development thereby making it difficult to locate them accurately. The largest are knots and easily detected. A trained CMT (certifed massage therapist) can locate the smaller trigger points, and provide a more thorough release therapy with multiple sessions. Of course, the appointments can be inconvenient, time consuming, and costly. The concepts of trigger point therapy were published by the late Clair Davies in a wonderful guide called "The Trigger Point Therapy Workbook" and serves as a textbook for those acquiring expertise. Foam rollers are especially good for the lower extremities. The different positions of use are easy and also allows the concentration of the majority of your body weight to be applied to the roller for deeper tissue penetration. There are also quite a few techniques for the upper body, but they offer limited affect because you cannot easily utilize the additional weight of your legs to increase contact pressure that is chiefly responsible for the benefits of SMFR. If you don't want to buy a foam roller, you can substitute a soccer ball, basketball, or other playball and actually have better results for the upper body and trunk. These types of larger balls are just harder to control than a foam roller and you may find yourself slipping to the floor as you manuever about. On the positive side they achieve a deeper level of penetration and joint mobilization. It is recommended by many fitness trainers to use tennis balls or myo-release balls for the upper body & the lower body. The MyoRoller (2 balls) and the MegaRoller (4 balls) functions similar to both a foam roller and myo therapy balls combined. Originally developed as an adjustable therapeutic roller for the back, it works great for shin splints, calves, forearms, triceps, quadriceps, hamstrings, ITB, neck, and feet. Because your body weight can be concentrated on either 1 or more of the myoballs, the pressure on any area in contact with the rollers can be quite intense, and yet precisely controlled. The MyoBalls are made from high density closed cell foam and the MyoRoller will not flatten out with excessive use as does a foam roller. The MyoRoller (2 balls) is 17" long, 3.5" high, weighs 8 oz. and easily fits in a travel or gym bag whereas the bulky foam roller does not. The MegaRoller is 25" long, 3.5" high, and weighs 12 oz. Another tool for trigger point and myofascial release The ShiatsuBag provides multiple MyoBalls working independently, molding to the contour of your body and the supporting surface on which it is placed. It offers the additional advantages of being compact, portable, lightweight, modifiable, and is adaptable to any space or support surface you choose which will affect the therapy received. So that you can configure the the ShiatsuBag to your preference, you can add or remove the MyoBalls controlling the number of contact points (thus, the degree of penetration), or to change the size and density of the balls. You can also use them individually. We have found the single best online source for self-myofascial, trigger point release, and soft tissue therapy to be written by Paul Ingrahms, a certified massage therapist. The free information is available at http://www.saveyourself.ca
Shiatsubag. What's the next step in self-myofascial massage, the one after you've gotten the hang of using a foam roll
Running Times Magazine: Owner's Manual: The (almost) Magical Foam ...
The best way to eliminate and prevent muscle knots is the foam roller. The foam roller is a
Foam roller to the rescue | Julie's Health Club - Where ...
Fortunately, the good old $20 foam roller, now found in homes, ... Children can stand or kneel
Tight Muscles - Foam Roller Exercises for Tight Muscles
If you have tight muscles, get a great sports massage by doing foam roller
Fantastic Article On Active Release Techniques Using Foam Rollers ...
The article outlines how to use a foam roller to perform your own Active ...
Foam Roller Anti-Stress Workout - MORE Magazine
This foam roller routine is part massage, part stretch workout. These six moves
Self Myofascial Release Technique
Self myofascial release (SMFR) is a great way to improve flexibility and mobility of .... tight