If so, you should consider a foam roller.  Foam rollers are a great way to help you with muscle flexibility and to improve your exercise performance.  There are many types of foam roller available from soft foam rollers for beginners to larger, denser rollers for experienced athletes.

Foam rollers offer lots of benefits and here are five ways for you to get more from your foam roller.

Use your foam roller for Pilates

Foam rollers are a great accessory for Pilates.  A foam roller can assist you with positions that you can’t quite maintain on your own – for example you can place your roller between your thighs and calves when squatting to support your upper body.  You can also use your foam roller as a lift when lying down and arching your back.

A foam roller helps you maintain your balance and build your strength whilst you are becoming more accustomed to your Pilates exercises.

Support aching muscles

Foam rollers also help you support aching muscles during exercise.  For example, if you have a sore muscle in your back, you can place your foam roller underneath you to support that muscle when exercising lying down.

Make exercises more difficult and interesting

As well as supporting muscles, foam rollers can actually add difficulty to certain exercises.  For example, positions where you use your hands for support can be made more effective if your hands are on the roller rather than the floor.

Using a foam roller during exercise also helps vary your routines, making them less boring and repetitive.

Increase flexibility

Foam rollers can help you increase flexibility in a number of ways.

For example, foam rollers can help you with calf releases.  You place your roller under your lower leg’s back muscles when sitting on the floor with your legs stretched and straight.  You then lift your body with your arms placed beside your body and roll back and forth so that the roller will travel on the calves.

You can also use your foam roller under your upper back when lying on your back with knees pointing to the ceiling. You then cross your arms on your chest and raise your body so that rolling back and forth will be easy.

Self massage

One of the main uses of a foam roller is for self-massage (sometimes called a ‘myofascial release’).  This technique involves placing gentle, sustained pressure on your body’s soft tissues whilst, at the same time, traction is applied to the soft connective tissue above the muscle.

This tissue is softened and lengthened and scar tissue between the muscles and the skin are broken down.  Using a foam roller for self massage also relieves some types of muscle and joint pain not caused by these adhesions.

SIZES & TYPES
Simply defined, a foam roller is a long cylinder of extruded hard-celled foam, usually 6″ in diameter. Half-round foam rollers (that is, a foam cylinder with one flat side down its length) are perfect for the beginner to these types of exercises. As you get more used to the movement of the roller, you can graduate to a full-round foam roller. Both the half-round and the full-round foam roller come in your choice of either a one foot or three feet length.

FOAM DENSITY
Foam density is another option for you to choose. A low-density foam may be good for a beginner, but a high-density foam roller with a hard core might be required for a heavily muscled athlete who needs the intense pressure of such foam. You can buy foam rollers in gradations of density.

- Bio-foam, usually white, is the lowest density foam and very soft, and so, isn’t durable and does not last very long with normal use. But, this density may be perfect for a beginner who can’t stand the pressure of standard EVA Foam, the next level up for foam density.
- Foam roller made from ethylene vinyl acetate (EVA, also known as foam rubber or expanded rubber) is more dense than bio-foam, thereby providing a greater pressure on the body. Most foam rollers found in commercial gyms are made from EVA.
- Foam rollers are also made from compressing beads of EVA foam into an even tighter density than normal EVA.
- Foam rollers at the highest level of density are almost solid, with hard inner cores and a thin outer layer of foam, sometimes with as little as 1″ of foam. This type of foam roller is also often smaller in diameter.

As you get better at using a foam roller, you’ll find you will likely need to progress to higher densities of foam to get the effective pressure you need.

CARE OF FOAM ROLLERS
Because of the way in which a foam roller is manufactured, the surface may have some slight imperfections, such as color differences, bubbles, and small holes — these imperfections are normal and do not interfere with the use of the foam roller. Normal use of a foam roller may cause temporary indentations — these areas will recover their normal shape within a few hours.

Get a cover or carry bag for your foam roller. To clean one, use a mild mixture of soap and water, or rubbing alcohol — do not use bleach or any other harsh cleaning chemicals.

Do not store any other objects on top of the foam roller. Keep the foam roller out of steady direct sunlight, and avoid prolonged exposure to freezing temperatures.

HOW IT WORKS
Now, how does a foam roller work?

Performing an exercise with a foam roller stretches tendons and muscles, and breaks down scar tissue and soft tissue adhesions. A foam roller uses your own body weight to let you perform a self-massage (also known as a “myofascial release”), increasing the circulation of blood to your soft tissues. Before we go any further describing the exercises, we’ll have to get a bit technical with what a foam roller actually does to your body.

The “superficial fascia” is the name for the soft connective tissue that is located just underneath your skin. The fascia wraps around the bones, nerves, muscles, and blood vessels of your body. Muscles and fascia together are called the myofascia system. Sometimes, due to an injury or a lack of muscle use, an adhesion may develop between a muscle and the overlying fascia — the two layers end up stuck together. The restricted muscle motion caused by such an adhesion will cause soreness, reduced flexibility, and, quite often, pain.

A myofascial release is a massage technique in which sustained gentle pressure is applied to soft tissues, while, at the same time, traction is applied to the fascia above the muscle. The fascia is softened and lengthened, and adhesions or scar tissue between the muscles and the skin are broken down. Myofascial release also relieves some types of joint and muscle pain not caused by adhesions.

Foam rollers let you target any muscle group in your body, and perform your own myofascial release on the muscles and the overlying fascia.

PRE-EXERCISE CHECK
Before you start any of these exercises, read through these tips on the use of a foam roller:
- Wait to perform a foam roller session until after your muscles are warmed up and loose from a workout.
- Place the roller under your body against the soft tissue area on which you want work.
- Roll your body weight gently back and forth across the roller against the muscle.
- Work slowly, and move out from your body center towards your extremities.
- If an area feels very painful against the roller, stop moving until you feel the area begin to soften.
- Work mostly on those areas that feel tight.
- Expect some discomfort as the roller moves against the target area.
- Avoid using the roller directly against joints or bones until you are more experienced.
- Keep the first few sessions short, less than fifteen minutes each.
- Do your initial set of sessions every other day, not every day.
- Drink enough water after a session.
- If you have a chronic pain condition or a heart problem, consult your doctor for approval to use a foam roller.

EXERCISE SESSIONS
In general, when using a foam roller, perform your exercise sessions in an area with some space all around you. Put your body weight on top of the roller, with the targeted muscles pressing against the roller. Control the pressure by using your hands and feet to lift yourself off the roller or to let yourself down onto the roller. If one position seems impossible, try another. Try positioning the roller in various directions with respect to your body — try perpendicular, parallel, and or 45 degree positions to see what results you get.

Now, let’s describe some of those foam roller exercises aimed at those stiff and aching muscle groups of your body for which you want relief.

GLUTES (better known as your buttocks or posterior)
- Place the foam roller so that it would cross your posterior.
- Sit upright on the roller with the soft part of your buttocks on top of the roller.
- Move slowly forward and back, and from side to side.
- Notice which areas feel tight, and concentrate on moving those areas over the roller.

HAMSTRINGS (back of thighs)
- Position your body in the same way as for the GLUTES, but stretch out your legs.
- Put your hands behind you for balance.
- Roll your body back so that the top backside of your leg is against the roller.
- Move slowly forward and back, and from side to side.
- Change position to press the roller all over the entire muscle.
- Move the roller to your buttock, and roll slowly down from the buttock to the knee.
- Pause on any tight spots, holding the pressure.
- Try the above steps one leg at a time.
- Try the above steps with your feet turned out, and then with your feet turned in.
- Try the above steps with one leg straight and one leg bent.

HIPS
- Place the roller under your left side, with your left buttock cheek on the roller.
- Lift your left leg up and back, crossing it over your right knee.
- Place your hands behind your body for balance.
- Lean slightly to the left until you feel a tightness in your right hip.
- Hold for at least for thirty seconds — work your way up to two minutes over a few weeks.
- Repeat these actions with your right side against the roller.

QUADRICEPS (front of thigh)
- Lay face down with your thighs over the roller.
- Use your hands for balance while rolling the thigh from knee to hip, and back.
- Try with both legs on the roller, and then one leg, and then just the other one.
- To reduce pressure, support some of your body weight with one leg while working the other.

IT BAND
The Ilio-Tibial band is a thick band of tissue running along the outside of your leg — it starts at your hip and goes along your outer thigh, attaching to the outside edge of your tibia (shin bone) below the knee. This strong band of muscle and fiber works with the thigh muscles to stabilize your knee joint.
- Lie on the roller on your left side, with the roller just below your hip.
- Using your hands for balance, roll the side of your leg from hip to knee, and back several times, pausing for any tight spots.
- Repeat while lying on your right side.

CALVES
- Place the roller crossways under the midpoint of both of your calves.
- Using your hands for balance and support, roll slowly up to the knee and down to the ankle, pausing on any tight spots.
- Try with your feet turned in, and then with your feet turned out.
- Try with your toes pointed up, and then with your toes flexed.
- Place one leg on top of the other to increase pressure.

TRAPEZIUS & RHOMBOIADS (upper back)
- Place the roller crossways under your shoulder blades.
- Put your hands behind your head, keeping your knees bent and your feet flat on the floor.
- Using your feet, roll toward your head, pausing at sore spots.
- Roll down your back to the middle and back up your back.

LATISSIMUS DORSI & TERES MAJOR (shoulders)
- Lay on your side with the roller crossways under your armpit, and your arms outstretched over your head.
- Roll toward the armpit, pausing at sore spots, and then roll back.
It sounds simple, but it will take you some time to find the muscle groups in this area that need work.

Some foam rollers that have recently received excellent reviews include The Trigger Point Grid Foam roller and  also the EVA foam roller. Today we are reviewing some Reebok foam rollers.

Reebok is one of the only well known sports manufactures from whom you can buy a foam roller. Reebok actually sells four different rollers, a full sized one and a shorter, halved sized alternative, as well as two flat rollers.

The Dimensions

All of Reebok’s foam rollers are made from a synthetic foam with a good amount of firmness. Some foam rollers can be too firm for many people and this one gives a good balance, providing the support and massage you need but not being too firm. The synthetic foam that the  roller is made from has a special non slip surface. Sometimes when I am using my foam roller after a long run I often slip off the roller when I am perched at a pecuiliar angle. The non-slip surface of the Reebok foam roller helps to avoid this happening.

Reebok Foam Roller – Full Round Long (900 x 150 x 150mm)

Reebok Foam Roller – Full Round Short (455 x 150 x 150mm)

Reebok Foam Roller – Half Round Long (900 x 150 x 75mm)

Reebok Foam Roller – Half Round Short (455 x 150 x 75mm)

All of the Reebok foam rollers have a 6 month warranty and are guaranteed to keep their shape and not flatten. Anyone who has used a foam roller knows how annoying it can be when they start to change shape after minimal use. The warranty that Reebok provides, offers a reassuring safe guard against this happening.

In Summary

• These foam rollers are great for beginners and also balance/stabilisation training.
• Made from synthetic foam which has a non slip surface
• The cells of the foam are designed to be very close together to ensure the roller maintains it’s shape even with frequent  use.
• Very easy to maintain and clean
• These products have a 6 month warranty

Rollers vary in size, stiffness and manufacturer. You will find a large range of foam rollers on the market including red, hollow, mini as well as oblong designed ones but usually the bigger the roller the simpler they are to work with.

Tips before Using A Foam Roller

1. Obtain the Okay from your physician – It is far better to play it safe. Get hold of your doctor and tell him/her where you are thinking of using a foam roller.

3. Warm up your muscles and body before beginning all workouts

4. Rest your whole body the day after using your roller

5.If applicable workout free of footwear

Using your Foam Roller -General Advice

1. Locate a tender or sore area on your body.

2. Position the roller beneath the area and roll backwards and forwards.

3. Focus on the spot  approximately 50% of the ache has reduced. Initially this may be unpleasant however it should get easier as time passes.

4. Find other areas on your body that are sore and perform steps 2 and 3.

5. Keep using the foam roller in the longer term to stop all these spots becoming uncomfortable again.

Hamstring Stretches

Begin by placing your foam roller under your thigh. Next begin rolling along your left hamstring muscle first. Do this slowly and gradually plus in a managed approach and when you feel any kind of tight areas, take more time attempting to work away most of these knots. After you have done this for two minutes you can actually swap legs. Once you’ve got used to this you can attempt both thighs at the same time, this may require a bit more stability although and may take you a little time to get used to.

Quad Exercises

Your quads are located along the opposite side of your legs to your hamstring muscle. To be able to exercise this particular muscle group with your foam roller you should get into a pushup position with your foam roller perpendicular to your quads. In a similar way to how you stretched your hamstrings, gradually shift the roller forward and backward . If you have quite tight muscles, it may feel a little bit painful initially however you can easily manage how much force you actually apply by pushing with your arms.

Leg Exercises On your own Foam Roller

This stretch is fantastic if you need to work your IT band.

1. Lie on your side and place the foam roller under your thigh

2. Move the roller forwards and backwards between your knee and hip

3. Concentrate on any tender spots.

4. If you’re finding the amount of force too much you could provide yourself more support with your arm or other leg.

Today we are looking at the EVA foam rollers by 66 fit.

The three EVA foam rollers that 66 fit sell on Amazon.co.uk may lack the advanced features of the Grid Foam Roller but what they lack in design they make up for in price and size selection.

Depending on where on your body you plan to use your foam roller you find it easier using a different size roller. 66 fit offers their EVA foam rollers in 3 sizes including:

15CM by 45CM

10CM by 90CM

15CM by 90CM

Each of the three EVA foam roller varies in price ranging from £18.99 for the 15CM by 45CM version and £22.99 for the 10CM by 90CM foam roller. Two versions of the 15CM by 90CM version are listed, one for £32.99  and another for £21.98, so be sure to get the cheaper one.

All three foam rollers appeared to perform well, holding their shape even with frequent use. The general consensus on the product, was that it performed well and helped to relieve sore muscles and soften areas of the body that it was used on. If you would like to read more reviews, you can do so here.

Do you know how to use this?

Foam rollers can be used for a variety of reasons including tight muscles, stretching, self myofascial release and rehab. Rollers can vary, depending on the required size, firmness and on the various manufactures.There is a huge variety including red, hollow, mini and oval shaped ones but generally the bigger the roller the easier they are to use.

Advice before Using Your Foam Roller

• Get the OK from your doctor – It is always best to play it safe. Speak to your doctor and tell him/her where you are thinking of using a foam roller.
• Warm up your muscles and body before starting any exercises with your foam roller.
• Avoid using the foam roller directly on joints or bones.
• Rest your body the day after using your roller
• If appropriate train without shoes

How to Use a Foam Roller – General Technique

1. Find a tender or sore spot on your body.
2. Place the roller under the spot and roll backwards and forwards.
3. Work on the spot until around 50% of the tenderness has diminished. At first this may be uncomfortable but it should get easier with time.
4. Find other areas on the body that are sore and repeat steps 2 and 3.
5. Continue to use the foam roller in the future to prevent these areas becoming sore again.

How to Use a Foam Roller – Specific Techniques

We have written a number of more specific articles on how to use a foam roller, including exercises for the back, legs and how to use a foam rollers for pilates. If you have any questions or requests for future articles, be sure to leave your feedback in the comments below.

Press for More Pics and Reviews

This month we review the Grid Foam Roller by Trigger Point. This form roller adds an innovative new design to the traditional foam roller. Due to the advanced design of the product the Grid foam roller is at the top end of the market and will step you back around £45 at Amazon

The Grid foam roller is designed by Trigger Point. The founder of the company, Cassidy Phillips, created the product after being diagnised with fibromyalgia. To avoid paying for a physiotherapists to work on his muscles he decided to create a product that would do exactly that, with this the idea of the  Grid foam roller was born. more pictures and reviews……..

How does The Grid Compare

The grid foam roller has a number of advantages compared to a traditional foam roller including:

• Zones – giving the sensation of different massages
• It won’t loose it’s shape
• You can control the level of intensity
• Strength Training
• It is Greener

Press for More Pics and Reviews

Different Zones

As you can see from the image, the grid is different to most foam rollers. Usually foam rollers have a uniform exterior, however the grid has a number of patterns on the ouside of the shell. This is so that you can choose the type of massage that you want depending on the kind of relief you are looking for. There are three different types of zones on the roller. The low and flat section of the roller is meant to feel like you are being massaged with a forearm or palm. The pointier area on the foam roller has the sensation of finger tips pressing on your skin. Finally the medium tubular section of the foam roller is meant to feel like fingers and thumbs. This unqiue idea makes so much sense. When you visit a masseuse they won’t only perform one type of massage like a regular foam roller would.

Holding It’s Shape

As great as foam rollers are, they tend to loose their shape with constant use. The grid foam roller will not loose its shape, and it can stand over 500lbs of weight. The company also offers a one year warranty so if your roller does loose it shape for whatever reason you can easily get a replacement.

Control The Intensity

The unique pattern and density of the grid  allows you to control the intensity of your self massage from the use of the companies exclusive Distrodensity Foam design.  It is possible experience the wide, flat feeling of the palm or the targeted and precise push of the fingers.

Strength Training

I never would have thought of using a foam roller for strength training but not only did the guys at Trigger point create this innovative foam roller, they also created a DVD series which can be used with your foam roller to aid strength training. The DVDs range in intensity from level 1 to level 3 with a number of step by step work outs.

Green Credentials

The grid is about half the size of a regular foam roller. For this reason alone it uses less material but because it is hollow, with a strengthened core, it uses even less matterial than your average foam roller.

Conclusion

The only downside to this foam roller is the price, at nearly double the cost of a regular foam roller should you justify paying the extra money? In our opinion the extra cost is definitely worth the investment.  The added price is about 1/4 of what you would pay for a regular massage and will pay for itself within a week of use. The unique design provides  not only a much more realistic massage but it can also be used for strength training.

Buy the Grid foam roller from Amazon today

I still remember the first time I used a foam roller for my IT band. I was in the doctors  examination room and the physio therapists first explained and then showed me how to use the innocent looking device. I remember it looking soft and painless enough, however this wasn’t the case when I tried using the roller on my thigh. Initially, I could only cope with massaging the affected area for a few seconds but after buying my own foam roller and practising at home, my endurance soon increased and it has been one of the most useful stretches that I have done as I no longer experience IT band syndrome.

What is your IT band

The IT band is a piece of thick tissue  on the outside of the thigh, starting at the pelvis and ending just below the knee. The IT band plays an important role in stabilizing the knee during movement when running and performing other exercises. The continual extension of the knee during running may cause the area to become inflamed and this is when pain can occur in your knee.

Causes of Iliotibial Band Syndrome

There are a number of possible causes of IT band Syndrome including:

• Continual running on a lop sided surface. This can bend the leg inward and causes stretching of the IT band against the femur.
• Failing to warm-up or cool-down
• Continual up-hill and down-hill running
• Running up and down stairs
• Hiking over long distances
• Rowing

Using a Foam Roller For Your IT Band

Place the foam roller on the ground and lie on your side with your hip just under it, as shown in the image to your right. If you want to reduce the pressure of the foam roller on your thigh you can place your other leg over the knee and on the ground to give yourself more support (also shown in the picture to the right). In addition to your foot  you can also use your arms to lift yourself off the ground to take the pressure off the foam roller. Use your arms and legs to move the foam roller along your thigh, from your hip down to your knee. Any areas that are sore or tight can be given some extra attention. Over time these exercises will help to loosen and stretch your ITB and help to relieve the pain caused by Iliotibial Band Syndrome.

Some Important Advice Before Using your Foam Roller

• Before you start using a form roller  you should check with your doctor that you are of suitable health to do so.
• It is best to use a foam roller after you muscles have had time to warm up such as after a work out.
• Try to avoid using your foam roller on bone or joints.
• Do not use your foam roller everyday, it is a good idea to use your foam roller on alternative days.

Hamstring Stretches

Start by placing the foam roller in a position similar to the picture above. Now begin rolling up and down your left hamstring first. Do this slowly and in a controlled way and if you feel any tight spots, spend more time trying to work out these knots. Once you have done this for a couple of minutes you can swap legs. Once you have got used to this you can try both legs at the same time, this does require a bit more balance though and make take you a little time to get used to.

Quad Stretches

Your quads are located on the opposite side of your legs to your hamstring. In order to work out this muscle group with your foam roller you need to get into a pushup position with the foam roller perpendicular to your quads. In a similar way to how you worked out your hamstrings, slowly move the roller backwards and forwards . If you have very tight muscles, it may feel a little bit painful at first but you can control the amount of pressure you exert by pushing with your arms.

Some Important Advice Before Using your Foam Roller

• Check with your doctor to make sure that you are in good enough health to use a foam roller for myofascial release.
• Give your muscles a chance to warm up before you use your foam roller.
• Do not use your foam roller directly on bones or joints.
• Have a rest day between using your foam roller, this will give your body a chance to recover.

Foam rollers are available in a number of different shapes and sizes. We are constantly reviewing them so check out the link at the top of the screen to find the one that best suites your situation. When you have one that you feel comfortable with you can begin stretching!

Back Stretches

1.Place your foam roller on the floor and lay on your back

2. Extend your arms out as if you were doing an angle, to around 45 degrees

3. Push downwards with your hands

4. You can do this exercise for around 2 minutes

Leg Stretches

This stretch is great if you want to work out your IT band.

1. Lie on your side and place the foam roller under your thigh

2. Move the roller backwards and forwards between your knee and hip

3. Concentrate on any tender areas.

4. If you are finding the pressure too much you can provide yourself more support with your arm on other leg.

Let us know some of the stretches that you do in the comments below.