Trial therapy

Biofoam roller and self-myofascial release

What is it?

A roll of hard foam about a metre long designed to assist what's called self-myofascial release. You may have seen them in Pilates studios or some gyms. It can also be used for balancing exercises and strengthening core muscles. Myo refers to muscle; fascia refers to the matrix of elastic connective tissue that surrounds every muscle, bone, organ, nerve, blood vessel and cell of the body. Problems in the fascia are caused by physical trauma, inflammation, and repetitive stress. This, in turn, puts pressure on joints. Trainer Peter Rouse advises envisaging the body as an endless web, with each part connected by fascia. The technique is said to reduce tension and muscle and joint pain and help improve posture by helping the release of soft tissue. Rouse says almost everyone can benefit because the soft tissue is often scrunched up, affecting posture and the ability to get the full benefits of exercise.

How can a roll of foam relieve pain and assist posture?

The roller helps release trigger points (areas of taut fibre) deep in the muscles. Rouse gets you to put one leg over the roll, with your ankle resting on top. You then lean back on both arms and cross the opposite foot over the resting ankle. Next, you slowly move your body forwards - pushing the roller gradually- until you reach a tender point. Rouse warns that it can be a little sore. You hold your feet in that position for 30 to 60 seconds (he'll make it more tender by moving your feet from side to side to get a greater release), and then move your body further still to reach another tender point. This goes on until just below the knee. The same is repeated on the outside thigh muscle - but with that muscle you lie on your side and hold one leg straight while the other is bent. As the body moves forwards, the foam roller moves down the thigh. The tenderness increases as it moves lower. Perhaps the most challenging exercise is that for the gluteal muscles. Rouse releases the area by getting you to sit on a tennis ball and roll your legs to the side. This is just one self-myofascial technique. The roller can be used for this and other muscles.

How does it work?