Q: Why does it hurt in certain spots when I use a foam roll? Is that bad?
A: The first time you use a foam roll, it might be a little painful, but that's just a sign that you stand to benefit greatly from using it.
What is It?
Foam rolling is a form of self-tissue massage that can be very beneficial for recovery and regeneration. It helps alleviate soreness and makes your muscles feel better.
When Should I Do It?
Use a foam roll after your training session or after you've been in the same position for hours, such as after sitting on a plane or behind a desk.
How Does It Work?
Imagine your muscle as a shoelace. It has a certain length to it. If it gets in a knot and you pull both ends of the shoestring, the knot gets tighter. You need to work the knot out with your fingers to restore the original length of the shoelace. The same goes for our muscles. Sometimes stretching is not what we need. We need to work out those "knots" in the muscle, which often arise from inactivity or repetitive activity, in order to restore the muscle to its original length. This can certainly be uncomfortable, even very uncomfortable.
Roll This Way
Glide your body over the foam roll, pausing at any tender points for 10-30 seconds. Only go as deep as you can tolerate and build up the amount of time you spend foam rolling. Your muscle tissue will begin to get used to this new sensation and be more willing to accept the new form of self massage that you've implemented into your routine.
About the Author
Sue Falsone | Director of Performance Physical Therapy and Team Sports
As the Director of Performance Physical Therapy and Team Sports, Sue Falsone provides the critical link between therapy and performance. She develops and implements therapy regimens for athletes at Athletes' Performance.
Sue received her bachelor's degree in physical therapy from Daemen College in Amherst, New York. She continued her education by earning a Master's Degree in Human Movement Science with a concentration in Sports Medicine from the University of North Carolina at Chapel Hill.
Sue has presented at both state and national level conferences in areas focusing on pillar strength, Integration of Physical Therapy and Performance Training and Comprehensive Kinetic Chain Assessment and Rehabilitation.
Sue is a board certified clinical specialist in sports physical therapy (SCS), a certified athletic trainer (ATC) and a certified strength and conditioning specialist (CSCS) through the National Strength and Conditioning Association. She is certified in augmented soft tissue mobilization (ASTYM) through Performance Dynamics. She also holds an adjunct faculty position with the human movement program at AT Still University.
Focus at Athletes' Performance: Sue's exceptional hands-on skills and knowledge of human movement provides the critical link from therapy to performance. With her expertise, she develops and implements therapy regimens for the athletes and works closely with our performance coaches to integrate the rehabilitating athlete into the training process.
