What is Foam Rolling & How do I Use It?

Your feet take a pounding on a daily basis. Whether you are an athlete, a mom or work a 9 to 5, your feet are always working throughout the day. Plantar fasciitis often occurs when the feet are overstressed and the plantar fascia becomes inflamed as a result. Tight muscles in the feet and heel striking can worsen plantar fasciitis pain. Foam rolling is commonly used by athletes and physical therapist to loosen tight muscles and relieve soreness. Foam rolling can be beneficial for you too and help with plantar fasciitis pain.

Benefits of Foam Rolling: Myofascial Release

Myofascial release is a method of muscle therapy used by masseuse or athletes. Gentle, sustained pressure is placed on the soft tissue as traction is applied to the fascia. The fascia is softened and lengthened, and scar tissue is broken apart. Myofascial release occurs during foam rolling and can be incredibly beneficial for suffers from plantar fasciitis. The method is known to reduce pain, increase the range of motion and to improve overall flexibility.

Increased Tissue Mobility

New layers of fascia are laid down as scar tissue regularly, especially following injuries. If the tissue is not broken up, mobilized or adequately aligned, it could mean more problems for your feet in the future. Scar tissue can inhibit tissue mobility and function. You may be able to function normally for a while, but eventually it may affect you. Foam rolling helps increase tissue mobility and breaks a part problem areas. Regular foam rolling can help tissue remain appropriately aligned and help you avoid pain.

How Do I Get Started?

Foam rolling can be done to three times daily. If you do not have a foam roller, you can start out using a tennis ball. When foam rolling, be sure to roll along the entire length of the foot from heel to toe. The more you foam roll, the more significant the benefits! To get started, drop the roller on the ground and gently roll it underneath your feet. Roll your feet back and forth over the roller approximately ten to twelve times then switch to the opposite foot. Repeat this process three to four times on each foot. You can perform this exercise as needed throughout the day.