Feeling a little stiff after getting back into regular exercise or sitting long hours for work? Here are some tips for self-massage:
1. Pain does not equal a good massage
There is a difference between “pain relief” vs “pain from injury”. For example, if you are using a foam roller and you feel pain while rolling over a tissue temporarily (it goes away when pressure is released) then this is an area that could use some gentle massage work. However, if the pain remains after pressure is released or you have bruising or swelling – this is an indication you may be using the foam roller incorrectly or it is not advised to be used on an acutely injured area. Be sure to seek professional guidance if you have swelling or bruising with a muscular or joint injury.
2. Everyday items can be used for self-massage
Everyday items can be used for self-massage such as tennis balls, golf balls, lacrosse balls or a rolling pin. Other items are also useful for bigger areas including foam roller or tiger tail.
3. Slow roll is better than a fast roll.
Roll as slow as possible and pause for 5-10 seconds on an area that is particularly tender. Don’t roll to a point of excessive soreness. Start out with 6-10 passes over the area (taking no more than 1-2 minutes in total per area).
4. When should I roll?
There is never a “best” time to roll if you never actually do it. So create a schedule that works best for you. It can be prior to a workout or post-workout. Weekends or during the week. Start with one day and gradually add more time as you get used to adding it to your routine.
5. Where should I roll?
Just about any body part is fair game to roll with a small ball, stick or foam roller. You can also adjust tension to your tolerance. For example, you may want to start out with a tennis ball first (that has some give to it) vs a lacrosse ball. Foam rollers also come in different densities, from dense foam to PVC pipe inside. Also do not roll directly on the spine, joints or bony areas
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