Here’s one of the easiest ways to find pain relief at home in minutes
It’s not always possible to see your physio at the exact moment you need them, but here’s something you can do between visits to ease pain and discomfort safely at home – without the need for topical anti-inflammatories or painkilling medication.
Foam rolling is one of the simplest and safest methods to alleviate muscle discomfort.
Why do I need to use a foam roller?
If you can say yes to any of the below, you should consider doing some foam rolling:
- You experience muscle soreness
- You’re not as active as you used to be
- You spend long periods of time sitting down.
- You want more range of motion
- You’ve been diagnosed with Osteoarthritis of the knee or hip
- You have poor circulation
How do I do it?
Lower yourself slowly onto the foam roller, and spend 20-30 seconds gently working the roller beneath the area of discomfort. Most common areas are the glutes, thighs or back. It’s going to be uncomfortable but it shouldn’t cause you pain. If you’re not able to get down onto or up off the floor, then a massage stick might be a better option for you – it’s the same principle, but you can stay seated.
What if I have osteoarthritis?
These techniques can be very useful for easing the discomfort associated with knee or hip osteoarthritis.
Concentric Rehab physios see many patients every week with OA, and foam rolling is sometimes incorporated as part of treatment plans to reduce pain. Ask your physio for the best foam rolling methods to help your individual needs.
Not confident to try it?
That’s okay, we can show you one-on-one. Ask your physio at your next appointment and they’ll make sure you’re doing it properly. It’s quite an art!
As always, if you have any questions about foam rolling for your condition or general health, just reach out to us for advice.
Foam rollers are on special during August, too!