Myofascial treatments are widely used by Chartered Physiotherapists to help athletes relieve pain and promote healing after a hard training session. Did you know that you can get a similar effect from the regular use of a simple tool - The Foam Roller!  

Foam rolling has been shown to give users short term improvements in joint range of movement and perceived pain. A foam roller is a firm foam cylinder that is roughly six inches in diameter. By applying firm pressure on soft tissue (muscle and fascia) regular foam rolling can increase circulation, bringing fresh oxygenated blood and nutrients and removing the build-up of waste products, reducing tightness and inflexibility.  

  How do I use it and how often?  

• Simply roll back and forth across the target area for a total of between 30 seconds - 2 minutes. A single roll in one direction down a muscle should be 2-4 seconds in duration for 1-3 sets.    

• Spend extra time on anywhere you find a trigger point (more commonly known as knots)  

• Avoid rolling directly over a joint or bony region.  

• Always stretch the area following foam rolling  

• Remember the other side!!  

• For injury prevention: use 2-3 times weekly. For ladies >40 years of age an extra session is beneficial.  

• Foam rollers can be used as part of your warm up or cool down or as a separate session.  

• Initially foam rolling can be painful but this will ease as the muscle tightness reduces. If the pain persists or you have an injury consult your local Chartered Physiotherapist for advice.  

The following 5 foam rolling exercises target all the common tight spots faced by Runners.  

1. OUTER QUAD/ITB RELEASE

Execution: Position foam roll beneath hip, as shown. Roll along the foam towards your knee. Whenever you find a sore spot, pause for as long as you can to stretch this area out.  

Note: This exercise is normally quite uncomfortable.  

2. CALF RELEASE

Execution: Roll your target calf up and down on the roll. Use your other leg to add pressure as needed, sandwiching target calf between the roller and your other leg. Stop on tight portions of the calf muscle to allow them to release. 

3. GLUTEUS RELEASE

Execution: Place the ankle of your target leg on the opposite knee to put your glute muscle on a stretch. Roll your buttock muscles out on the foam roll. Stop on tight portions of the muscle to allow them to release. If you feel a tender point, hold and allow the muscle to relax. 

4. QUADRICEPS RELEASE

Execution: Roll up and down on the foam roller to release the muscles on the front of the thigh. If you feel a tender point, hold and allow the muscle to relax. 

5. HIP ADDUCTOR RELEASE

Execution: Position the roller between the legs, resting on the inside of one groin and thigh area

To find a chartered physiotherapist near you visit www.iscp.ie/find-a-physio. A Chartered Physiotherapist is a university graduate with hospital-based training who has comprehensive knowledge of how the body works, along with specialist training in the diagnosis and treatment of muscle and joint pain. When you choose a physiotherapist, you’ll enjoy the peace of mind of knowing that they are a part of Ireland’s only professional body within its field. For more information visit www.iscp.ie