So you bought yourself a shiny new foam roller or lacrosse ball (or other mobility tools), or maybe you’ve had these for a while…but you’re not sure you’re doing things correctly, or enough, or maybe you’re wondering if you’re OVER doing it?
Today’s episode of Mobility Mastery Monday should answer your questions!
The video has it all, but here’s a recap of my 5 tips for the best self fascial release sessions:
1. How OFTEN should you be foam rolling?
This is fairly personal, or individual – meaning some people will need more while other people need less. I’m about to give you some guidelines, but no matter what I tell you I encourage you to LISTEN to your body, because it will tell you how much is enough (and the other 4 tips today will help you know what it’s telling you).
Generally speaking, for fascia health maintenance (meaning, there’s nothing ‘wrong,’ you’re not working on an injury or pain pattern) I suggest 2-3 times per week. If you just loooove your foam roller and want to do more, by all means do more.
If you ARE working on recovering from an injury or using fascial release to get yourself out of pain, then you could go after your target areas ONCE PER DAY for a week or two. Max. You do NOT need to do twice a day – if you do, chances are you’ll get pretty sore.
You certainly do not need to do your entire body every day.
2. Should you feel sore or get bruised doing this work?
The short answer is NO.
If you were in my office getting worked on by me I’d tell you that about 1 in 30 people get sore (even though what I do is FAR more intense than a foam roller or lacrosse ball). Given I’m not in your living room or gym with you and can’t control what you’re doing or HOW you’re doing it, chances are greater with self work that you might get a little sore from this.
If you’re doing things CORRECTLY, you should NEVER get sore OR bruised.
If you ARE getting sore, here are some things to check:
- Are you using a super hard or knobby roller? That can often cause soreness or bruising. I recommend starting with a SOFT foam roller, and maybe you’ll stick with that forever. You can work up to a harder roller but I never ever recommend the knobby ones for fascial release work.
- If you’re using a lacrosse ball, are you digging it into your tissue trying to give yourself a deep tissue massage? If so, you can definitely get sore or bruised. To do this correctly you want to PIN an area of your body TO the lacrosse ball (often needing to use your other hand to hold it steady) while another part of you moves. You’re trying to pin and stretch/release the fascia, NOT dig into it.
- Are you spending too much time on one spot? This can often make you sore – see tip #5 for more on this.
I do not endorse or advocate that bruising is a good thing UNDER ANY CIRCUMSTANCES. It’s not the end of the world if it does happen, but in my private practice I avoid it at all costs (and only 4-5 people have ever bruised from my work since 2008 and it was only in small areas like the tops of the feet). I want you to avoid looking like you’ve been beaten up too! This is my personal and professional opinion and I’m sure there are plenty of people out there who disagree with me, and that’s ok.
Here’s why I feel so strongly about this:
A BRUISE – meaning, a red, black and blue or yellow/green spot – is a soft tissue injury called a contusion. What causes the discoloration are small capillaries and blood vessels that have BURST and spilled their blood into the surrounding tissues. Those capillaries and blood vessels are DAMAGED. Thankfully, our body has a brilliant way of dealing with this by sending in hormones to contain the bleeding and heal the damaged tissue, so a bruise isn’t something to freak out about. However, the reason I want you to avoid bruises is because even IF you are creating some good through whatever method caused the bruising – you’ve also caused some (or a LOT) of damage. Inflammation is likely to occur, and if it’s a really bad bruise it might hurt so much you won’t want to be as active (which sucks), or it might take as much as a week or two to heal fully.
I’ve been using my body weight (sometimes all 145lbs of me) stepping on people since 2008, and soreness and bruising are NOT common. It is NOT a necessary part of healing fascia.
3. Should it hurt?
Yes. And no!Read More›