Foam Rolling for BOTH Muscle and Fascia Tightness

What is this episode about?

In this episode Amy talks about the best density for roller foams and how to use them in a way that targets both the muscle and fascia for much more effective (and safe) use.

INTRO 0-3:06

Amy reiterates how we appreciate listener comments both in person and online wherever you get your podcasts.

Roller Foam Density

Liz tells Amy we are all still using the massage guns and roller foams despite her protests! She reminds us it’s NOT the tools themselves - it’s how we use them and making sure we use them right so we help not hurt ourselves.

Roller foams that are firm but have some give (PVC pipes are not good!) as well as those with broad surfaces are best because it mobitilzes tissue rather than compressing it.

Best Method for Rolling

Our position on the roller foam as well as how we move makes a big difference in how effective roller foaming is. It’s best to apply pressure on a single location and then make small movements in many directions around the location. This loosens up the muscles and fascia (connective tissue) in that particular spot. Muscle and fascia respond best to slower broad pressure in many directions rather than hard specific pressure.

Once a muscle has released, reposition yourself on the roller foam to address the next spot. The roller foam itself often does not actually roll very much.

Amy recommends the Hedge Hog as a safe and effective alternative to the roller foam.