Having a foam roller is like having your own live-in masseuse. Foam rollers are arguably the most effective and easy-to-use tool available for releasing muscle tension and increasing the range of movement in a muscle. But like most pieces of equipment, if you don't specifically understand what you are trying to achieve with a foam roller, then you won't get the desired results or maximum benefits. So how can a Foam Roller help you?

How a Foam Roller will Help your Performance

Imagine your muscles are rubber bands. If you tie a knot in the band and stretch it to its maximum length, chances are that the band will snap or tear at one of its weakest points - on either side of the knot. Your muscles constantly get tied up in knots. They are those nasty points that are tender to touch and that keep you going back to the masseuse's table.

No matter what your activity, certain muscles will gather tension. If you continue to load these muscles without making an effort to break it down, something will inevitably give. It may be that your posture suffers, or possibly you will get joint pain as the bones are pulled out of optimal alignment. If you are lucky you'll just be afflicted with a muscle strain or tear. There are no guarantees of how you will be affected but I can guarantee you are not going to like it. A foam roller can prevent you from getting to this stage.

A Foam Roller is your Insurance Policy against Injury

Using a foam roller serves as self maintenance. If you care enough about your body and its ability to perform optimally, then you need to regularly maintain it with a foam roller. Muscle pulls, strains and tears can all be avoided through optimal flexibility and skeletal alignment through regular foam rolling, coupled with a personalised stretching programme. Once you have started using a foam roller you will wonder how you ever got by without it.

"Of all the fitness equipment I have bought, the foam roller is the best value by far. How does it feel? The only comparison would be a deep tissue massage. It quickly becomes addictive and is now used most days by my wife as well. I highly recommend it - don't let its simple look put you off." Adrian White - Adventure Racer - Competitor "The Goat Alpine Adventure Run"

Tips for Using a Foam Roller

• Use your foam roller before you stretch as this will release myofascia and promote optimal muscle length when stretching.
• Experiment when using your foam roller, adjusting the foam roller and/or your body position to locate the position that works best for you.
• Always roll towards your heart as there is a risk of bursting blood vessels if you roll against venous flow.
• Try to foam roll every time you train using the foam roller as a preventative measure to maintain your range of motion and break down knots before they develop in to bigger problems.
• Remember there is no substitute for quality when purchasing a foam roller. Cheap foam rollers will collapse over time, while a good quality high density foam roller will be your friend for life.

Taking preventative measures to keep your muscles in good condition could save you a lot of pain and frustration, preventing the onset of common running ailments such as shin splints, plantar fasciitis and ITB syndrome. Being proactive and sensible is the key to a long and rewarding running future. Break your pain cycle!

About the author

Contracted to train the cast and crew of King Kong, Hamish has proven he has the experience and expertise to accommodate all types of training challenges. Prior to his repatriation, Hamish was based in Ireland, working with PGA Golfers, the Irish Tennis Squad, Semi-professional rugby players, nationally ranked sprinters, swimmers, mountain bikers and runners . He also has successfully helped many people to manage their injuries and restore confidence in their body’s ability to function.