Are you using your foam roller and spiky ball correctly?
by Kerri Layton
Many of us have a foam roller and/or spiky ball at home that we pull out when we’re feeling a bit stiff and sore. Using them correctly is the difference between receiving optimal benefits vs damaging the muscles and aggravating the situation further.
Both the foam roller and spiky ball can provide relief for painful fascia and trigger points. They have also been shown to induce improvements in flexibility and range of movement as well as decreasing soreness and fatigue post exercise.
How does it work?
We still don’t really know for sure how and why we get these benefits, more research needs to be done. There have been quite a few smaller studies which show positive results such as improvements in flexibility, and better recovery after exercise.
There are some strong theories surrounding the muscle fascia. Muscle fascia is like a body stocking, wrapping a thin coating of connective tissue around our muscles. The fascia can form adhesions or trigger points by binding together, leading to soreness, inflammation and injury. Trigger points can be thought of as a small muscle contraction or spasm within the band of the muscle.
Foam rolling and spiky ball use cause compression of the muscle, it is thought this may stretch and break up the adhesions within the trigger points leading to an increase in blood flow and a relaxation of the contraction. It may also help to increase the temperature of the fascia and muscles, which is ideal to do pre-activity as a warm-up. This increase in blood flow is also beneficial post exercise as it can improve recovery time by reducing muscle soreness.
An additional neurological theory is commonplace. It is thought the introduction of an external input such as the roller or ball, stimulates neural receptors which send signals to the brain. The brain is then thought to instruct the muscle to relax, reducing the pain sensation.
More research needs to be done but as there is generally no danger in using a roller or spiky ball (see below tips), why not give them a go. Many people swear by the benefits obtained with regular use.
Tips for using the roller and spiky ball
1. Start by rolling gently until you find a sore spot/trigger point within the muscle. Once located, stop rolling and compress the ball or roller into the area.
2. You may need to hold this for up to 2min, or until you feel the area release and the pain reduce.
3. While in position you can do some stretch movements which will help the area release.
4. Gently roll again until you find another sore spot/trigger point and repeat.
5. You can do this routine once a day if required.
Areas not to roll or compress
Stay away from bony prominences or breast tissue.
Also avoid rolling or compressing your ITB, you will get no benefit from this but you will cause an unnecessary amount of pain! The ITB is not a muscle, it’s a thick band of connective tissue, located in the outer of the upper thigh. No amount of rolling will make a difference to this area, you are better to focus on the muscles surrounding the hips.
There is really no harm in incorporating the foam roller and/or spiky ball into your warm-up or cool down routine. You may even be able to stretch out the time needed before you see your myotherapist again!
ABOUT THE AUTHOR
Kerri Layton
is a Myotherapist & Exercise Scientist who owns and operates Myotherapy & Movement Clinic in Malvern East, Victoria. She is a masters swimmer with a passion for open water swimming and trains with the Malvern Marlins at the Harold Holt Pool. Kerri sees many masters swimmers in her practice, for both swimming related injuries and general tune ups before competition.
Kerri Layton (B.App.Sc (Phys. Ed); Adv. Dip. Myotherapy)