19 Aug 2014 Muscle management: Rolling for recovery

by Karl Lenser

“It hurts so good.” — John Cougar Mellencamp

How can a petrified piece of foam be beneficial to you? Why invest in what some exercise advocates call a “cylindrical torture tool?” Why are foam rollers (and other muscle recovery/treatment devices) so popular?

It is because they make your muscles feel better and reduce the risk for injuries. They relieve stress and decrease tension within your body.

However, they do cause discomfort, especially if you have tight muscles and connective tissue.

Foam rollers are cylindrical in shape and are designed to loosen up muscles and tendons that become tight as a result of cardio and weight training workouts that tax the muscles, tendons and ligaments. They break down soft tissue adhesions and stretch out tendons and muscles.

Working out, lack of stretching, injuries and disuse can cause muscle tissue and “fascia” (connective tissue) to bind together. These adhesions can cause pain and a limited range of motion in various joints. One of the ways to bust up these knots is through a technique called “myofascial release,” which translates to “muscle/fascia” release.

Foam rolling is one method that will help break up tight tissue and make you feel better. You allow your muscles to roll against the roller and you can use your body weight to generate as much pressure as you wish (or can tolerate). When you begin to use the rollers, you will quickly realize where your trigger points and tight spots are. Your nervous system does a wonderful job during these myofascial release sessions! You get instant feedback with every roll!

The foam rollers come in different sizes and firmness levels. I suggest starting with a softer model and work your way up to a firmer unit. It depends a lot on what your pain tolerance is. Yes, they cause some discomfort, but it is worth it! Some rollers are made with PVC material that does not break down or wear out. In addition, some models have knobs on the outside that really dig in and find your knotted tissues.

Using a foam roller (or massage “stick” that runners utilize) is like getting a massage, but less expensive. A foam roller may cost between $20 and $50, and you can use them in the convenience of your home. They are beneficial and can add to your training program, but are not in the same league as a deep-tissue massage from a licensed massage therapist. You can’t beat a deep-tissue massage!

Bruce Springsteen’s “Human Touch” song sums it up:

“Feel a little of that human touch, give me a little of that human touch.”

Foam rollers/massage sticks should be a part of your exercise routine. Just a few minutes on the roller before and after a workout will help you prepare your muscles’ tissues for the workout and serve as a recovery treatment after the exercise session. I have mine in our living room and use it during commercial breaks. If the roller is visible, you are more likely to use it.

The tighter the tissue and the more knotted up the tissue, the more pain you will feel when you start rolling. The good news is that the discomfort decreases as you continue to practice this myofascial release technique.

Go and find John Cougar Mellencamp’s “Hurts So Good” song and remember it every time you roll. If you decide to invest in a roller and use it regularly, the odds are good that you may develop a love/hate relationship with the foam cylinder.

“Sometimes love don’t feel like it should; You make it hurt so good.”

A Conway resident, Karl Lenser is the director of wellness programs at Hendrix College. He has bachelor’s and master’s degrees from the University of Wisconsin-LaCrosse. An accomplished runner, he can be reached at [email protected].