May 10, 2021

Foam Rolling by Shanie Williams

Foam rolling is a type of self massage (myofascial release) that uses a device to provide direct compression that helps release tension in the muscles, relieve muscle soreness and improve flexibility and range of motion.

There are three main types of foam rollers: smoother, trigger point and vibrating. A smooth roller is usually gentle and works better if you’re newer to self myofascial release. But even if you opt for a “softer” smoother roller, there will still be some discomfort at first.

Is foam rolling better than stretching? Static stretching pre and post workout may help lengthen muscles and improve flexibility. Foam rolling also does this, but it can also target and relieve tension in the superficial layer of your body. Studies show that the foam rolling combined with static stretching can lead to the most improvements in flexibility.

It is suggested to foam roll ever day, just like stretching, in order to prevent injury, increase blood flow and relax tight muscles. When foam rolling, you should stay on the tender spot at least 30 seconds or until you feel it loosen or become less tense. Otherwise, it is advised to roll 1-5 minutes in each section of the muscle group. Avoid rolling over bony areas.

Patients with a bleeding disorder need to use caution when foam rolling to not roll over the active bleeding area. You may gently roll over muscle groups above or below the affected area after the bleeding is controlled. If you have questions regarding foam rolling, especially during an active bleed please call HOC to consult with a nurse. Other contraindications with foam rolling are listed below:

  • Skin rashes, open wounds, blisters, local tissue inflammation, bruises or tumors
  • Osteoporosis
  • Bone fracture or Myositis Ossificans
  • Acute or severe cardiac, liver or kidney disease
  • Neurologic conditions resulting in loss or altered sensations (e.g. Multiple Sclerosis)
  • Systemic conditions (e.g. Diabetes)
  • Connective tissue disorders
  • Medications that thin blood or alter sensations
  • Chronic pain conditions
  • Pregnancy (consult MD)Extreme discomfort felt by patient
  • Deep vein thrombosis
  • Cancer or malignancy
  • Hypertension
  • Acute infection ( viral or bacterial), fever or contagious condition
  • Bleeding disorders (consult MD)
  • Recent surgery or injury
  • Peripheral vascular insufficiency or disease
  • Direct pressure over varicose veins
  • Drect pressure over face, eyes, arteries, veins or nerves
  • Direct pressure over bony regions (lumbar vertebrae)
  • Severe scoliosis or spinal deformity

Recent Posts

Finding the Right Hemophilia Treatment Center Near You

For individuals and families navigating the complexities of hemophilia and other bleeding disorder diagnoses, finding a treatment center that offers comprehensive, personalized care is paramount. This in-depth guide aims to illuminate the path to finding the right...

Glanzmann Thrombasthenia: Understanding Your Treatment Options

Glanzmann Thrombasthenia is a rare bleeding disorder that necessitates a nuanced approach to care and management. This detailed guide not only elucidates treatment strategies but also underscores the significant support network available through the Hemophilia...

Introduction to “HHT Treatment: What You Need to Know”

Hereditary Hemorrhagic Telangiectasia (HHT), also known as Osler-Weber-Rendu disease, is a genetic disorder that affects blood vessels and can lead to significant health issues. Understanding the current treatments for HHT is crucial for those diagnosed with the...

Understanding and Managing Von Willebrand Disease

Von Willebrand Disease (VWD) is the most common hereditary bleeding disorder, affecting both men and women. Despite its prevalence, myths and uncertainties surround its management and impact on daily life. This comprehensive guide aims to demystify VWD, offering...

Aging and Bleeding Disorders

As our bleeding disorder population’s life expectancy continues to rise to that of the average American, our patients need to understand that they are at risk for the same disease states that over 50% of all Americans now...

Every Meal, Every Snack, Have a Plant!

Take good care of yourself when away from home whether on the road, at work or at school. Why?  Current evidence suggests that eating more vegetables, fruit, beans, legumes, seeds and nuts will reduce the risk of cardiovascular disease, diabetes, and certain...

Social Media