5 Benefits of Using a Foam Roller

5 Benefits of Using a Foam Roller, original blog content by Dreamclinic Massage and Acupuncture Seattle, Redmond, BellevueDespite their appearance, foam rollers are not instruments of torture. Some of their scary-looking spikes may not look very inviting, but they are actually an essential part of a healthy, active lifestyle.

So, what is a foam roller exactly? They come in all shapes and sizes, and work to release knots in your muscles. Larger, cylindrical foam rollers are for the legs, hip, and back muscles. Smaller rollers are handheld and are specifically designed for calf and arm muscles. It’s best to roll out an hour or two after a workout, when your muscles are still sore from the activity, but are not inflamed.

Here’s how to use the two most common kinds of foam rollers:

Foam rollers: If you’re using a large roller, lay it on the floor and gently put your leg or hip on top of the roller. Slowly add pressure, rolling back and forth across the muscle to check for tight or tender spots. When you get to a knot in your muscle, it will be especially tender. Press your weight on that spot for 30-50 seconds. When you get to the end of your muscle, slightly release pressure. This process should be painful, but not unbearable. If the pain becomes sharp or intense, stop rolling, and contact a doctor if the pain continues.

Spiky foam rollers: These rollers are for deep tissue massages and are used the same way as normal foam rollers. They work out knots deep within your tissue fibers, and can be especially painful for rolling newbies. Do not start rolling with these!

Although the process of foam rolling may feel uncomfortable, you’ll feel great the next day. Rolling drastically releases muscle soreness and keeps your body limber and healthy. Here are five other benefits of foam rolling:

  1. When you are especially active, the soft tissue that connects your muscles (called fascia) can become inflamed and thicken. Rollers release that built-up muscle tension, keeping you muscles flexible and healthy.
  2. Rolling is one of the best ways to heal nagging injuries. Rolling breaks up scar tissue, which can form in hard knots and prevent your muscles from working properly.
  3. The results feel amazing! You will feel a big, relaxing release and extra sensation in the ends of your muscles as you roll them out and break up thick, chunky knots.
  4. It keeps you in check with your body. By rolling your muscles, you’ll learn more about your body, like where your pressure points are and which parts of your muscles are prone to tightness and possible injury. This self-awareness is the best form of injury prevention.
  5. It’s cheap and small. A trip to the doctor or a sports massage therapist can be costly, but you can buy a foam roller for $15 or less. Rollers are small and can be easily tucked against a cabinet for storage.

Foam rolling is the perfect complement to a healthy, active lifestyle. It soothes tight muscles, increases circulation, and reduces soreness after a workout. If you’re new to rolling, try it for ten minutes two times a week — you will see improvements the next day. And who knows, you may even graduate to the “scary-looking” spiky roller in no time.


Photo credit: https://www.pinterest.com/pin/263742121903007377/


Have a Stubborn Injury? Cupping Therapy May Help

By Esther Utley, LMP

What is Cupping Therapy?

As the name suggests, Cupping Therapy uses a combination of negative pressure and massage movements with the use of a suction device. Cupping therapy is a Negative Pressure technique that is used to achieve a wide range of responses, ranging from extreme relaxation to therapeutic.

Dreamclinic Massage CuppingA cup is positioned at the area to be treated and, depending on the type of cups being used, a vacuum is created within the cup to draw the underlying tissue into the cup. The suction level can range from light to heavy, and the movements performed by the therapist can be either stimulating or sedating, depending on the needs of the client. The produced vacuum creates a suction effect that increases blood circulation to the local area, relaxes muscle tissue and releases a myriad pain causing factors.

Cupping Therapy softens tight muscles, tones attachments, loosens adhesions and lifts connective tissue by creating suction and negative pressure. This same suction also brings hydration and blood flow to body tissues, and drains excess fluids and toxins by opening lymphatic pathways (a vital part of the immune system). Cupping therapy is very versatile and can be modified to achieve a variety of techniques ranging from subtle lymphatic drainage to deep tissue release.

Various people have employed the use of negative pressure throughout history. Cupping traces back further than 5,000 BC and its true origin remains obscure. Cupping was originally used to dredge toxic blood from the body and to pull venom from bites. The observation that cupping can move fluids in the body has enhanced modern healthcare tremendously.  Cupping Therapy Massage has finally become accepted in the U.S. so you can add cupping to any acupuncture, deep tissue, swedish or hot stone treatment to enhance and accelerate treatment.

Why Does Cupping Leave Marks?

A common misinterpretation of cupping concerns the discoloration that can occur during treatment. Often when pathologic factors and stagnant fluids (toxins, blood and lymph) are dredged up during treatment, discoloration will appear on the skin. This is the therapeutically desired effect – the more this is visible, the greater the level of stagnation and toxicity that has been removed. “Bruising” is caused by impact trauma with breakage of capillaries and reactionary rush of fluids to the damaged area from the tissue compression/injury, and there is no compression in properly employed suction cup therapy, so bruising should not occur. Although it is quite common during stationary Cupping (left static for 5 – 20 minutes) to achieve dramatic marks or discolorations, less aggressive action while moving the cups can minimize the intensity and duration of these marks, and any discoloration should fade over a few days.

Skin Reaction After Cupping

As treatments accumulate and the cause of stagnation and buildup has been drained (usually by the 3rd or 4th treatment) no discoloration is likely to occur at all, even though each time the cupping may have been focused on the same area for the same duration and with the same amount of negative pressure. This is the result of having internal unwanted toxins systematically purged. This is helpful in taking pressure off of joints and organs in the body by pulling this fluid and “creating space” for the tissue.

Cupping Marks & Post Treatment Care

When circulation is sluggish or compromised in an injured or diseased area of the body, the cells receive insufficient oxygen, and there can be a local build up of waste products. The deposits dissipate from a few hours up to several weeks, depending on the amount of stagnation and the patient’s post treatment activities.

Usually, the practitioner will see the greatest amount of deposits being drawn to the surface in the first few treatments – this is a good thing.  The deposits will lessen in intensity as the deeper issues are resolved and the stagnations and toxins have been dredged up and flushed out via the body’s own circulatory systems and expulsion from the pores. Sweating is a great after treatment follow up to help get rid of the garbage you’ve released.  Although the marks look painful, they are not. Patients usually feel an immediate sense of relief.

For four to six hours following a treatment you should avoid any strenuous activity, cold weather and unpleasantly hot environments. Cupping opens the pores and because of this the absorption of liniments, analgesics, plant hydrosols or essential oils will be aided. Drinking more water than is typically necessary following treatment is helpful for oxygenating cleansed tissues.

If you think that Cupping Therapy would  be beneficial for you, please ask about it next time you are booking your appointment.