Austin Marathon Relay 2009 116 (Photo credit: roger_mommaerts)
The convenience of having foam rollers at home has presented many athletes, workout addicts and health fanatics with a wonderful new opportunity in self-care. These inexpensive, yet effective tools can help alleviate muscle pain as well as break up muscle adhesions. The pressure and angle reached are similar to that which a body-worker might use to alleviate tension and painful fascial constrictions. Fascia is connective tissue that releases with traction and gentle, continuous pressure, lengthening the target area and breaking up scar tissue.
Does this replace professional body-work? Not exactly, still; it can prolong the benefits of your massage assuming that it is something you can consistently execute. I am just as guilty of having a “self-care cemetery”. Perhaps it’s a small area in your closet, or a corner in your garage, or dare I say….an entire spare room? Nonetheless, there is most likely an area that you “store” items purchased with the best of intentions in using. So we “store” these items “for later use” which turns into weeks, weeks into months and months into years so the next time we see them they are so dusty we can barely recognize what exactly this item is let alone why we bought it in the first place or how to use it because of course the handbook is not next to it but in another area I refer to as the “product manual cemetery”. Don’t be too hard on yourself, we all do it. I have to constantly stop myself from adding up all the money I’ve spent on wasted items and wishing I could get it back in lump sum to just pay a professional instead of trying the DIY way.
With that being said, foam rollers are unquestionably a great way to work some kinks out in the comfort of your own home. They will extend the benefits of your massage and unlike most body-workers, are available at your beck and call 24/7! Tennis balls are another therapeutic tool you can use at home by placing them under your shoulders, low back, hips etc. For more pressure or specific work a golf ball will meet your needs. I personally prefer the foam rollers for a full back release and chest opener, the tennis ball to address my shoulders and a golf ball to work out foot cramps, however; you can customize these exercises to meet your individual needs and ask your massage therapist for tips at your next visit. With a little practice finding your target area, implementing these tools can help with IT band discomfort, increasing range of motion and breaking up fascial constraints.
By Dawn Thibodeau
Dawn Thibodeau is a Licensed Massage Therapist, Paramedical Aesthetician and Educator located in Central Florida. For more information about Self-Care and other health/beauty oriented topics, please visit http://www.eternalyouthboutique.com.
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