Roll Away the Pain

Who doesn't like a massage?  I'm sure if we had the time and money, we'd make it a regular part of our lives.  Whether you're training for something that causes sore muscles, or you want to flush away tension from your every day routines, massages help to keep us loose and pain-free.  But at $60-100 a pop, they're not so economical.  But there's a cheap alternative to making an appointment with a skilled massage therapist.

I recently took a continuing education course where I was reminded about the virtues of using a simple tool called a foam roller.  If you belong to a gym, I'm sure you've seen them laying around the stretching mat, or sticking out of a bin like a bunch of baguettes.  Unfortunately, I don't see them getting much use.  These cheap but effective tools can help roll away muscle soreness and kneed out areas of restriction.  It basically rolls your muscles and fascia (connective tissue surrounding muscles) much like a rolling pin flattens and smooths dough.  Your body weight and gravity assist as you pick a body part and roll yourself over the foam roller.  They come in different sizes and densities, and cost roughly $20 if you buy them online.  I'd recommend getting the bigger one (36" long and 6" diameter).  That way you can do more than just roll out your muscles.  For example, one simple technique you can perform with this longer roller is well-suited for those of you who are buried at a computer all day at work.  With all your work and attention in front of you, the tendency is for your shoulders to roll forward and your chin to jut out as you type away at your computer.  Over time those anterior structures can get tight.  If you lie lengthwise on your foam roller going up your spine, with your arms out to the side, gravity will simply open up your shoulders and rib cage.  Just a few minutes in this position can be very relaxing and beneficial in re-setting your posture.

If you decide to purchase one of these simple self-massagers and store it in your closet, I think you'll find the benefits will far outweigh the costs.  For instruction on how to roll out specific muscles, you can either consult a trainer at your gym or just go to Youtube.  You can also feel free to give me a call and I'd be happy to offer you some advice.

Good luck, and happy rolling!