Fascial rolling with a foam roller, tennis balls, or a lacrosse ball can be an extremely effective tool for pain relief. It is a great supplement in between your Osteopathy, massage, or Acupuncture treatments.
Having said that, from talking to patients in clinic about this topic over the years, there are common mistakes that can be made when performing this technique.
First off, fascia is the 3d matrix that coats every muscle fiber and soft tissue structure in the body. When fascia is unhealthy, it sticks to the soft tissue forming an “adhesion”. These adhesions are similar to scar tissue, and can cause pain all throughout the body.
One thing you need to know about fascia, is it takes a lot of patience to release. Go SLOWLY! When I’m treating patients in clinic, I have to grasp the tissue and hold it for several minutes, until I feel the fascia slowly melt away and release. When I perform “stripping”, which is a technique that involves dragging my elbow or fists along a muscle fiber, I have to be extremely careful to go slow – otherwise, the muscle will tense up and injury can be caused.
The same goes for foam rolling. Too often, I see patients engaging in foam rolling that looks more like an aerobic class. They move the foam roller up and down their leg incredibly fast. I shudder, because I’ve treated many injuries that are caused by incorrect use of these rolling apparatuses.
Lesson #1: Go slow. Be patient. Feel the tissue melt before moving on to the next spot.
Another mistake to be aware of, is that you can release the wrong muscle at the wrong time. Sometimes a muscle is holding a joint or other structure in place. Even if it’s not stabilizing in the correct position, it is still acting as a stability network. Even though tight muscles are not ideal, it is better than no stability at all. If you release these muscles without strengthening the areas that need it first, you can create a situation of instability – and hence, more pain.
Lesson #2: Formulate a strengthening program to complete, while you progressively loosen the tissues. Hire a professional if needed.
Patients often perform rolling everyday. This can be too much, since the muscles need to repair in between sessions. It is easy to want to roll everyday, because it does feel very nice and relaxing. Refrain. Experience the benefits of periodic rolling.
Lesson #3: Take rest days from rolling to allow tissue healing. Roll 3-4 times per week for maximum results.
There you have it. Follow these three lessons for maximum pain relief.
As always, please feel free to ask questions.
Curious about our Acupuncture, Osteopathy, or Chinese Medicine treatments in Nelson, BC? Click on the link below to book an appointment or a free consult:
https://monicaander.janeapp.com
Be well,
Monica Ander
RTCMP, R.AC, D.OMP
Osteopathy and Acupuncture by Monica Ander in Nelson BC 