Foam Roll Myth Buster: No Pain, No Gain?
When it comes to foam rolling, most people are in one of two camps:
Either you’re of the mentality that if you aren’t sweating and holding your breath through the sensations on the roller, it’s not worth doing, or, you’re convinced that because that’s what rolling is, you couldn’t be paid enough money to subject yourself to the torture.
I’m here to offer you three major points that suggest the above beliefs couldn’t be more wrong. So, for my sensation junkies in the “no pain-no gain” mindframe, I’ll encourage you to set the part of your ego that tells you good things need to be hard aside, and for my friends who are afraid to get on a roller because it’s painful, boy do I have good news for you!
Soft muscle tissue absorbs pressure more effectively than tense muscle tissue.
Your muscles must be soft and open to be affected by the pressure of the roller. If you’re tensing up against the pressure, your tissues are literally resisting the change the roller is offering. How often do you notice something change when it’s resistant to it? Not only is rolling less effective when you’re fighting back against it, but it can be incredibly uncomfortable.
2. You’re trying to release tension, not create more of it.
Not only is it super painful to roll while tense, but your nervous system will send signals to your brain to protect your tissues against this intruder that is the foam roller and you’ll then be doing more harm to your body than good. Plus, firm pressure that’s trying to bully the muscles into softening can cause bruising and damage.
3. Opening yourself up to the pressure has huge stress-relieving benefits.
When your nervous system puts up a protective, physical barrier, it’s also creating a protective mental environment. One of the beautiful benefits of rolling properly is not only allowing the tissues to melt into the roller’s pressure to create real, tangible change in the body, but it’s about breaking down the mental stress of having to protect yourself and just letting go.
So what should we try instead?
If you’re tensing up against your roller even a little, your roller is too firm. The days of cringing on top of that hard, black torture device of a roller are over. There are many different options, my favorite of which can be found on the props page. Using a soft, squishy roller is a really rewarding experience for tight or sensitive tissues and will enable the roller to meet you where you’re at.
Roll-curious but not ready to invest in the right one for you? Take your firm roller and wrap a yoga mat, towel or blanket around it when you’re unable to tolerate the pressure and see if you can take a stab at breathing into that.
The take home? Rolling should feel sensational and challenging, but tolerable and comfortable enough to surrender into the pressure. If you can breathe deeply while on the roller and melt into your pressure, you’re on the right track.
Take a class with me for more guidance. It’s what I do! Questions/comments? Don’t be a stranger - drop me a line!