Years and years ago, the only people using foam rolling for recovery were elite athletes and their coaches.
Now, they’re being tripped over everywhere in places like gyms, physios and even chemists. So why are they so important?
What is it and who is it best for?
Self-myofascial release (a.k.a foam rolling) is the process of self-massage using a tube or deep tissue roller. Muscles are meant to be soft, supple and elastic but sometimes stress, training and lack of flexibility can lead to knots inside tough and tight muscles. This can mean that simple stretching isn’t enough to help.
Therapists report foam rolling having similar benefits to deep tissue massage and other recovery options, making it an affordable and accessible option for all. No matter what kind of training you enjoy, foam rolling can be a fantastic option to keep potential injuries at bay.
The key benefits of frequent foam rolling include:
– Breaking down scar tissue
– Aiding recovery and supporting healing
– Injury prevention (through muscles functioning well)
– Improve mobility and flexibility
– Assist with lactic acid removal and circulation
What do I need to know?
Foam rolling (like any rehabilitation method) is all about technique. If used excessively in one area, or perhaps too much of your body weight is focussed on a joint or injury, it could lead to pain or knots. If you are injured, or are unsure as to the nature of the pain you may be experiencing contact your physiotherapist for a consultation before beginning.
How do I get started?
Before undertaking foam rolling to aid in your injury prevention methods, we highly recommend consulting your local physiotherapist to rule out any current injuries or unknown sources of pain. Your physiotherapist can help you choose the best recovery option for you, your time and your pocket.
They can even show you the best take-home techniques to access the sore areas or knots that will ensure you gain all the benefits of foam rolling from the comfort of your own home or gym.
The team at Progressive Sports & Spinal Physiotherapy are experienced in a range of areas including injury rehabilitation and ongoing injury management. If you’d like to get started, contact the practice today on (02) 4721 7798, email info@progressiverehab.com.au, or simply click here to book your initial consultation with one of our experienced physiotherapists.
At Progressive Sports and Spinal Physiotherapy Penrith, we are able to assess, treat, educate and manage all musculoskeletal injuries. We focus on hands-on treatment, exercise prescription and self management techniques tailored to your specific needs. We utilise evidence based treatments to maximise your outcomes.
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Elin, is an alumni of St. Edward’s University and holder of a Bachelor’s degree in Kinesiology, furthered her academic journey by attaining a Doctor of Physiotherapy from Macquarie University in 2022.
Her passion for sports, particularly football (soccer), is evident in both her academic pursuits and personal endeavors. Specialising in the comprehensive well-being of athletes, Elin focuses on restoring them to peak performance while actively preventing future injuries.
Elin’s professional expertise is centered on musculoskeletal rehabilitation, with a specific emphasis on addressing and preventing knee injuries. Her approach integrates expert treatment with a commitment to educating and empowering patients, fostering their active involvement in enhancing their health and overall quality of life.
As an active participant in NPL football with SD Raiders, Elin brings firsthand experience and a profound understanding of the sport’s demands. Beyond the field, she extends her influence by contributing sports coverage over the weekends.
Christopher (Chris) Han graduated from the University of Sydney with a Bachelor’s Degree in Occupational Therapy, and then completed the Doctor of Physiotherapy program at Macquarie University in 2018. Chris is currently undertaking his PhD at the University of Sydney and Institute for Musculoskeletal Health in the field of low back pain and is due to complete this in early 2024.
Chris is currently an assistant Physiotherapist for the NRL Referees. Chris has previous experience as the head Physiotherapist at Panthers Premier League Netball and a number of elite sporting athletes in the private setting.
Through Chris’ experiences, he has a particular interest in all areas of the body and musculoskeletal physiotherapy, sports, vestibular rehabilitation, and Men’s Health (pre and post prostate surgery).
Suzanne graduated from Western Sydney University with a Bachelor of Health Science (Sports and Exercise Science) in 2015. She then went on to continue her studies at Macquarie University graduating from the Doctor of Physiotherapy post-graduate degree in June 2019.
Since graduating, Suzanne has worked in the local Penrith area in both private practice and Sports Physiotherapy. Suzanne has worked with sporting teams including Penrith District Netball Association, Mt Druitt Rangers (NPL), Penrith Valley Figure Skating Club, and local dance and cheer schools.
Suzanne has a particular interest in working with artistic athletes including cheerleaders and dancers. She has a professional background in both cheer and dance and has previously worked as both a cheer coach and dance teacher. Suzanne’s previous experiences are an invaluable resource to her as a physiotherapist, as she has a thorough understanding of the level of physical fitness and skill acquisition that these athletes must have in order to be successful on stage and in competition.
Suzanne’s other areas of clinical interest reside in lower limb musculoskeletal injuries, spinal pathologies and women’s health.
Nathanial graduated as a physiotherapist in 2012 which saw him work in private practice and hospital settings gaining experience in all areas of physiotherapy including hand therapy, splinting/casting, pre/post-operative care, Men’s Health and general musculoskeletal, occupational and sports physiotherapy. Since then he has gone on to complete further studies in physiotherapy enabling him to be the only dual titled Musculoskeletal, Sports and Exercise Physiotherapist in Penrith.
Nathanial has a strong background in sports physiotherapy achieving accreditation with NSWIS as a service provider and working with many elite sports teams.
Nathanial has a particular interest in working with elite athletes, complex cases and in particular assessment and management of knee, hip and shoulder pain.
Andrea graduated from the Australian Catholic University completing her Bachelor of Exercise and Sports Science in 2018 and Master’s of Clinical Exercise Physiology in 2020. After graduating she attained accreditation with ESSA as an Exercise Physiologist.
During her studies she gained clinical experience in both hospital and private practice settings, in cardiac rehabilitation, neurological conditions, cancer and chronic musculoskeletal injuries.
Since working at Progressive, Andrea has a specialist interest in treating musculoskeletal injuries, helping people in the mid-late stage of rehab to get them to return to sport or work. As well as helping people manage chronic conditions such as arthritis, osteoporosis and diabetes.