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Roll through the pain.
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Maybe before a run, after a particularlygrueling lifting session, or on ourrecovery days.
We will roll our muscles into submission, we think.
Well, because were supposed to, and something about fascia.
Yeah, thats right…right?
The thing is, most of us who diligentlyuse a foam rollerdo so because weve been told we should.
Heres what you should probably know about the popular warm-up and recovery tactic.
It is hard to say why scientific evidence is lagging behind popularity, Macgregor says.
The leading one is focused on myofascial release.
But what is fasciaand why would you want to release it?
The analogy isnt that far off.
Have you ever noticed a thin, almost see-through layer of tissue coating your chicken breasts?
Thats fascia, de Mille says.
Within the muscle, this fascia exists in multiple layers.
First, it wraps around every individual muscle fiber or cell.
Then, it wraps around bundles of muscle fibers, called fasciculi.
Lastly, it wraps around the entire muscle body.
That could theoretically limit range of motion, or give you that feeling of stiff, tight muscles.
Myofascial release may help separate these fibers and re-establish the integrity of the tissue.
Meanwhile, foam rolling could also improve your workouts by literally warming your muscles.
(Thats theidea behind the popular TheraGunand other similar self-massage tools.)
But heres the thing.
She says foam rolling shouldnt hurtand thats a sentiment echoed by Costa and Macgregor, too.
If it is painful, a few things could be going on.
But the pain you feel when rolling the band is actually your body begging you to stop.
Giordano echoes that you should never roll your IT band.
Mostly, because its a waste of time and probably not getting at the root of the problem.
If youre having IT issues, its probably coming from your hip, Giordano says.
You should also skip your lower back, Giordano says.
The risk really outweighs the potential reward since this part of your spine is pretty nonmobile anyway.
Stick to your glutes, quads, hamstrings, calves, traps, and lats.
Same with your arms and elbows.
For best results, de Mille suggests adhering to a near-daily rolling strategy.
After all, just like all things exercise, you have to be consistent to get the best results.
Aim to roll before and after workouts, or just any time youre feeling tight.
Giordano suggests spending 30 seconds on each spot you want to roll.
